Menopause, a natural part of a woman’s life, occurs between the ages of 45 to 55. During this phase of a woman’s life the female reproductive system shuts down, the ovaries stop producing eggs and the body produces less estrogen and progesterone. It is a natural biological process, not a medical illness. However, many women experience a number of physical and emotional symptoms.

Menopause bloating is a common symptom that many women experience. In menopause bloating, air fills the abdomen creating a feeling of fullness and discomfort along with pain. Excessive intestinal gas and fluid retention is caused by fluctuating hormones, particularly estrogen, which is often associated with weight gain.

Estrogen affects water retention and during menopause when estrogen levels are erratic, water retention increases leading to bloating. Estrogen also influences the production of bile, a substance which keeps the intestines lubricated.   As estrogen levels decrease during menopause so does bile.  Without bile, the stools become hard and dry accumulating in the small intestine causing constipation and bloating.

Eating certain foods can also cause bloating.  This includes foods such as cauliflower and broccoli which are gas producing and can add more gas to an already bloated intestine. A diet high in protein may add to a bloated feeling because your body may not be able to digest it. Foods loaded with sugar can contribute to extra bacteria. High salt intake causes intestinal fluid retention and bloating. Calcium supplements can cause bloating in some people.

Swallowing air could be causing bloating. Some individuals swallow more air when stressed or anxious. Chewing on gum and smoking can make you inhale more air. Talking while eating is another common reason for swallowing air.

Although menopause bloating is a common occurrence and is not a serious ailment, if the bloating is persistent you should see a physician. Seek medical advice immediately if bloating occurs with a change of bowel habits, persistent diarrhea and constipation, blood in stool, fever, abdominal pain, nausea and vomiting. These symptoms may be a sign of some serious underlying medical condition.  Some medical conditions that can cause bloating include; bowel obstruction, colon and rectal cancer, diabetes, diverticulitis and liver cirrhosis.  In women it could also be due to ovarian cysts or uterine fibroids.

In treating Menopause bloating its best to start with lifestyle changes. If menopausal bloating is caused by excessive intestinal gas, start by making dietary changes. Avoid dairy products, sodium and gas- producing foods such as broccoli and beans.  Chew your food slowly and eat several small meals throughout the day. This will prevent swallowing air and improve digestion. If poor digestion is a major problem add enzyme-rich foods such as pineapple and papaya to your diet. A comprehensive digestive enzyme product is appropriate.

Add dietary foods that decrease gas and fight bloating.   These include bananas, grapes, rice, peanut butter, herbal teas and yogurt.  Add foods that promote more consistent estrogen levels such as soy, apples, alfalfa, cherries, rice and yams.

If menopausal bloating is caused by constipation then increasing fibre in the diet should relieve the bloating. An herbal fibre supplement containing several sources of dietary fibre works great. Make sure you are drinking lots of water, at least 8 cups per day.

Stress reduction techniques such as yoga or meditation can also help. Core exercises such as Pilates that improve the muscle tone of your abdomen also helps.

Tags: Estrogen, Menopause Bloating, Progesterone, Water Retention