Tips to Avoid Bloating during Menopause

Overly full feeling and abdominal painEveryone has had the unpleasant experience of being bloated. You feel overly full and experience discomfort and pain. You may even feel unattractive and self conscious because your stomach protrudes more than usual and there is an increase in flatulence. It is no wonder why women want a quick and effective treatment to resolve this uncomfortable symptom of menopause.

During menopause, bloating can occur more frequently and for lengthier periods of time because the hormonal imbalance causes the body to retain more water. It can be an incredibly frustrating symptom to deal with because it can disrupt daily activities and be embarrassing. Fortunately, there are tips you can follow that will reduce the severity and frequency of your bloating and may even prevent them completely.

How to Prevent and Reduce the Severity of Bloating


Change Your Eating Habits

Eating Small amounts of food help better digestion and prevent bloatingYour body will become more bloated depending on what you eat and how you eat. For example, eating a large portion in a quick amount of time can exhaust the digestive system. Some women may not need to cut back on the amount of food they eat, but they should divide it into smaller portions and eat more frequently.

It is recommended that women eat six small meals throughout the day. This includes breakfast, lunch, and dinner as well as snacks. It is also very important that you chew your food slowly; digestion starts in the mouth so if you chew your food into more manageable chucks, the stomach will have less work to do. More gases will be produced if food is consumed too quickly.


Alter Your Diet

Avoid foods that can cause bloating or ones that are difficult to digestEvery woman has different foods that trigger her bloating. However, there are certain foods that everyone should limit. Foods that can cause bloating or ones that are difficult to digest, should be avoided or at least consumed in moderation. These include cabbage, broccoli, apples, pears, beans, soft cheeses, onion, and milk, among many others. Instead, try to eat foods that will minimize gas like bananas, grapes, eggs, yoghurt, and hard cheese. Also cut out salt because it causes the body to retain more water.


Exercise Regularly

Regular exercise favors the elimination of gases and keeps your system working efficiently to avoid bloatingIf you don't exercise then bloating will occur more regularly. Try to engage in at least 30-40 minutes of exercise daily. This will keep your system working efficiently and will enable any blocked gases in the digestive tract to pass through.


Practice Relaxation Techniques

Yoga practice improve blood flow, helping to prevent bloatingBloating will occur because the digestive system isn't working as it should. If you can increase blood flood to the digestive tract and stimulate the intestinal action then it will work more efficiently and food will be broken down quicker. Practicing stress-relief methods like yoga will improve blood flow to your whole body, resulting in a system that works more swiftly.


Keep a Diary

Everyone's body will react differently to foods so take note of when you become bloated so that you can identify any patterns. If so, you can cut out the appropriate food to avoid future bloating.

Recommendations for Bloating

Bloating is one of the most unpopular symptoms of menopause, but also one that can be easily treated if you follow the right dietary and lifestyle suggestions. Follow this link to find out more about why bloating happens and what you can do to avoid it.



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