6 Tips for Avoiding Digestive Problems during Menopause

Cramps, bloating, heartburn, you’ve had it all. But if your digestive tract is constantly giving you trouble, it could be a result of going through the change. Perimenopause, or the phase you go through before hitting menopause, is actually a major cause of digestive problems for women aged 45 to 55. If you’re one of those women, read on to find out how you can relieve your pain.

What causes digestive problems?

Digestive, or gastrointestinal, problems are caused by the interaction between cortisol and estrogen. Cortisol, frequently called the “stress hormone,” is produced when you feel stress. This hormone inhibits proper digestion, but it is usually counteracted by estrogen. When estrogen levels decrease during menopause or perimenopause, cortisol has a greater effect on your digestive system. Digestive problems include cramps, diarrhea, bloating, gas, heartburn, and constipation.

Eat a lot of fiber.

Whole grains and other foods high in fiber, such as whole wheat breads and pastas, brown rice and oatmeal act as a cleanup crew for your digestive system, making sure the intestines and colon stay clear and eliminating constipation. Aim for the American Dietetic Association’s recommended daily amount of 25 grams.

Stay away from fried and fatty foods.

Especially if you have heartburn, these foods can increase your discomfort when they are digested. In addition, try to limit your alcohol intake because it slows down the digestive system.

Make sure to drink lots of fluids.

Most people only think of water in this category, but fluids also include soup, broth and juices (just watch out for the sugar content). Fluids break down foods during digestion and can help you avoid constipation. Research has shown that water also helps to neutralize stomach acid, therefore playing a key role in reducing heartburn.

Get more sleep

This is essential for activating your parasympathetic nervous system, which is in charge of how your body rests and digests food. Also, try sleeping on the left side of your body because research shows that this position is better for digestion. Getting at least seven to eight hours of sleep each night will also help eliminate your heartburn.

Start a workout routine

Even exercise as simple as brisk walking for a few minutes each day can help your body move gas through the digestive system more quickly, which will be a relief if you’re always bloated.

Try a holistic approach.

Alternative medicines such as herbs, natural supplements and acupuncture can help with a host of digestion problems. Also, try having a cup of ginger or peppermint tea after eating to ease your digestive system into the task of breaking down your food.

Recommendations for the digestive system:

Women experience digestive problems twice as much as men do. If you are experiencing digestive problems, consider making lifestyle changes to your diet and fitness routine. Click the following link for more information about how to avoid digestive problems.