Menopause Bloat: It’s Like My Body is Inflating Like a Balloon!

As if hot flashes and mood swings weren't enough, menopause also gifts us with the infamous bloat. It's like our stomachs have suddenly decided to throw a party and invited all our internal organs to join in on the fun. And let's not forget the unwelcome guest: the bloated stomach! Menopause bloating is real, and it's not just in your head (or your midsection). Luckily, there are ways to combat the bloat and get back to feeling like yourself again.

So how do we fight back against this relentless enemy. It's a good idea to make some dietary changes when going through menopause. During menopause, hormonal changes can affect your metabolism, bone health, and heart health. Therefore, it's essential to pay attention to your nutrition and adjust your diet to support your overall health.

Increase calcium and vitamin D: Women are at an increased risk of osteoporosis during menopause, so it's essential to get enough calcium and vitamin D to support bone health. Foods rich in calcium include dairy products, leafy greens, and fortified foods, while vitamin D can be obtained from oily fish, eggs, and fortified foods.
Say goodbye to salt: Salt is the devil when it comes to bloating as it makes the body retain water, and menopause only makes it worse. So, put down the shaker and opt for herbs and spices instead. Your taste buds (and your waistline) will thank you.
Get enough protein: Protein is essential for maintaining muscle mass, which tends to decline during menopause. Include lean sources of protein like poultry, fish, legumes, and tofu in your diet.
Increase fibre intake: It may seem counterintuitive, but eating more fibre can help reduce bloating. Fibre helps keep things moving in your digestive system, which can prevent gas from building up and causing bloating. So, load up on fruits, vegetables, and whole grains, and get things moving. High-fibre foods can help support healthy digestion, reduce constipation, and may also help reduce the risk of heart disease. Include plenty of fruits, vegetables, whole grains, and legumes in your diet.
Reduce saturated and trans fats: High intake of saturated and trans fats can increase the risk of heart disease. Choose healthier fats like olive oil, nuts, and seeds.
Stay hydrated: Drink plenty of water to support healthy digestion, reduce bloating, and prevent dehydration.
Drink herbal tea: Not only is tea a great way to relax and unwind, but it can also help reduce bloating. Choose herbal teas like peppermint or ginger that have natural digestive properties.

Whilst you are readjusting to this unwanted weight, layering loose clothes can be a great way to hide the bulge. Opt for flowy tops that drape over the stomach and give the illusion of a slimmer waistline.

Overall, it’s important to maintain a balanced and varied diet that includes a variety of nutrient-rich foods. Speak with a healthcare provider or a registered dietitian for personalised nutrition advice during menopause.