1. Water retention
During perimenopause and menopause, your hormones – particularly oestrogen, and progesterone – fluctuate dramatically. Studies show that these hormones can influence how your body retains water.
Oestrogencan trigger the production of the hormone aldosterone, responsible for sodium (salt) and water retention. When your body retains excess fluids, you experience bloating symptoms like distended abdomen, swollen legs, puffy eyes etc.
This is why some report feeling bloated at certain points during their menstrual cycle when oestrogen levels are at their highest. On the other hand, progesterone – sometimes known as a ‘natural diuretic – blocks the effect of aldosterone and helps you get rid of excess water and salt. This could potentially relieve your bloating symptoms.
2. Stress
Many find the time around menopause stressful. Not only is your body going through changes, but midlife often brings up its own challenges of increasing work and family pressures. As well as this, hormonal changes at menopause make you more likely to struggle with anxiety and depression.
Your brain responds by releasing stress hormones, particularly cortisol. And because of the brain-gut relationship, the stress hormones slow down the movement in your digestive system and cause a build-up. It’s no coincidence that when this happens, you will feel bloated.
3. Trapped wind
You may find that the fatigue and sleep issues caused by menopause have you reaching for sugary pick-me-ups and caffeine more regularly in an effort to keep your energy levels up. These foods linger in your digestive tract, ferment and decompose to produce gas. And, when you have too much intestinal gas, the outcome is bloating.
If you find yourself persistently bloating, it may be a sign of an underlying condition like irritable bowel syndrome, and you should see your doctor.
4. Constipation
Constipation is really common during and after menopause, and can lead to bloating and discomfort. It can be especially troublesome if you have any pelvic floor issues or prolapses, as these make it more difficult to open your bowels effectively.
To fight constipation, drink plenty of water (aim for 2 litres per day), take some exercise and eat a diet rich in fibre.
If you notice any problems with your pelvic floor – including continence problems, pain or prolapses – speak to your doctor, who may be able to recommend a more definitive treatment.
