Hester Ruth Frigillana

Test Article Bloating during Menopause- Causes and Remedies Menopause is the stage in a woman's life when hormones decrease. This decrease of female hormones, especially estrogen, causes physical changes in a woman's body. These changes are present during the menopausal stage, and one of them is bloating. What is bloating? Bloating is the tight or full feeling in the abdomen or chest, which can be caused by gas retention in the gut. It can sometimes be painful and uncomfortable since you need to either burp or pass gas to relieve the discomfort. And during menopausal, bloating is one of the things you often might experience as a woman. But have you ever wondered why you bloat when you are menopausal? Have you ever tried remedies but never worked? Below are some useful tips and information that can help you through your journey through menopause. The more water you drink, the lesser the bloat Arginine vasopressin (AVP) or the anti-diuretic hormone is responsible for retaining water in our body. As estrogen drops, AVP increases, which leads to water retention, edema. Usually, edema can be manifested in the feet, face, or body. But frequently that water also retains in the gut, which causes bloating. Contrary to the belief that the more water you drink, the more you keep water in the body. In actuality, due to lack of water in the body, especially during dehydration, the body retains water to conserve it. So it is best to drink 8 to 12 glasses of water daily. You must drink plenty of water to keep your digestive and remove excess water in the body and prevent bloating. Also, drinking plenty of water helps keep our weights down. Exercise right to feel light Some exercises can cause more bloating since it acts as a stressor, releasing the stress hormone cortisol, which slows down the digestive system, especially during menopausal. Usually, running is one example wherein you feel more bloated after because of the body's fight-and-flight response. During running, cortisol levels are high; therefore, when cortisol is high, the gut moves slowly, causing it to retain water and air in the belly. So what exercises are right for you that prevent bloating and less strenuous to the body? Cardio – exercises like an elliptical machine, bike, or brisk jog to shed extra water in the body and keep you in shape. Stretching or Yoga poses – such as the cat-cow pose, extended triangle pose, extended puppy pose, and sphinx pose are exercise forms that will help in the digestive system. Abdominal Twists – this exercise is good for the gut since it will encourage it to move and shed the unwanted belly fat. If you combine these exercises and the right diet, bloating will be kept at bay, and you will surely feel good about yourself. Eat the right healthy foods to prevent bloating Eating healthy eating during the menopause stage is essential, although you should eat with caution as some may cause bloating. Especially foods that are of the FODMAPs (Fermentable Oligo-, Di-, Mono-Saccharides, and Polyols), which are carbohydrates that pass digestion and are fermentable by bacteria in the colon. These types of foods, when fermented, eventually cause gas as its byproduct. Beans – high in fiber, carbohydrates, and proteins, rich in minerals too, but builds up gas in the gut. For it to be more digestible, beans should be soaked in water or sprouted. Lentils – Rich in fiber, carbohydrates, proteins, and minerals such as iron and manganese. And just like beans, you should soak them in water for it to be digestible. Carbonated Drinks – these beverages cause bloating because of the high amounts of carbon dioxide. Drink plain water instead to avoid bloating. Broccoli and other cruciferous vegetables – rich in fiber and other nutrients, although when eaten raw, it may cause bloating. Cooking them makes them a lot easier to digest. You can also try other alternatives like spinach, cucumbers, and zucchini. Starchy foods – like wheat, rye, and barley can cause gluten sensitivity to those intolerant to them. If you are sensitive to the mentioned types of foods, you can substitute them with brown rice, quinoa, buckwheat, or oats. Onions and garlic – They are a type of FODMAPs called fructans, a soluble fiber that causes digestive discomfort and bloating, especially when eaten raw. Cook them can reduce their effect. As an alternative, you can use fresh herbs instead. Dairy Products – are very nutritious, rich in protein, calcium, and other nutrients. Some of the examples are milk, cheese, yogurt, and butter. But not all people can take sugars and proteins of dairy. If that is the case, milk substitutes are available such as almond milk and soya milk. Apples – abundant fructose and fiber, which is considered a FODMAP. Apples, when eaten raw, tend to stay in the gut. It ferments when it stays in the gut for a long time and then causes the stomach to bloat. Cooking it will make it more digestible. You can try other fruits as alternatives such as bananas, blueberries, strawberries, or sweet citrus fruits like oranges and mandarin. Beer – according to Healthline, beer is a carbonated beverage made from sources of fermentable carbs like barley, maize, wheat, and rice, along with some yeast and water. Beer not only causes the "beer belly," which are fatty deposits in the abdominal wall but also the beer bloat. All foods are suitable for the body, but always remember to eat them in moderation. Even if you eat all the healthy foods, you must consider other factors such as Thyroid problems and other underlying conditions that do not allow you to consume food. Always ask your GP about it. Chew food very well and slowly The dropping of estrogen in the body during menopause can lead to slower motility or movement of food in the gut. And the slower the progress of the bowels, the longer the food stays in the digestive tract, thus causing food to ferment, consequently making the stomach bloat. It is, therefore, essential to chew your food very well and slowly, since it is crucial to prevent too much air from entering the stomach and for food to enter the gut in smaller digestible pieces. Too much air will slow down the digestive process. Food that was not appropriately chewed can lead food to ferment, adding to the gas in the bowels. Fermented food is good for the gut. When your gut's microbiome is off-balance, chances are you will be experiencing a lot of conditions like constipation, reflux, chronic illnesses like an irritable bowel movement, and bloating. The stomach needs to have a balanced bacterial flora to prevent bloating and other conditions. That is why it is good to eat fermented foods. Fermented foods are suitable for the digestive system as they promote the growth of good bacteria in the gut. The good bacteria or probiotics found in these foods are lactobacillus and biffidos. Foods like yogurt, kimchi, and kefir are good examples of fermented foods that ease bloating, although you should eat them in moderation. Do a detox to remove bloating. A bloated stomach makes you sluggish. You may feel heavy and uncomfortable, doesn't it? And an excellent way to get rid of the bloat is through detoxifying. Detoxifying is a method to remove toxins from the body that may cause the bloat in the tummy. Eating clean food like green leafy vegetables, fruits, or drinking detox water recipes are some of the techniques you can use to remove those nasty toxins from your system. For sure, after the detox, you will feel lighter and better. Let your gut rest with intermittent fasting. Excessive or long-lasting bloat may be caused by heavy eating. Intermittent fasting can help because it aids in the unloading of food stuck in the digestive tract, therefore removing the bloat. Aside from removing the long-term bloat, it also helps you feel lighter. Stress Management to keep the gut healthy Stress can also cause bloating since anxiety causes the stomach to move slowly. According to Dr. Gabrielle Lyon, doctor of osteopathic medicine at the Four Moons Spa and the Ash Center for Comprehensive Medicine, "The gut is referred to as the second brain", "under times of acute or chronic stress, it manifests in the belly first." Also, the microbiome is affected due to the influx of harmful bacteria in the gut. An unhealthy microbiome, especially during menopause, can lead to leaky gut or candida. That is why it is essential to manage stress. And ways to manage stress are: Meditate – all it takes is 10 minutes of your day just to relieve stress. Keeping a Journal – writing about your day is an excellent way to manage stress. It is also suitable for your mental health. Tea – some herbal infusions are suitable for the tummy. Drinking tea is also a delicious way to fight tension. Walking is an excellent way to reduce anxiety, especially when you walk in a park or along the beach. It's good for the mind and good for the gut too. Massages or going to the spa – this one of the most relaxing things you can do for yourself and makes you feel beautiful too. Bloating may be a very uncomfortable part of your menopause journey, but it can be treated or reduced with the right food and regimen.