Do you feel that, despite all your efforts, your tummy never stays flat? Bloating is a common issue after 40, but it doesn’t have to take over your life. There are many simple ways to keep a flat stomach without breaking the bank or spending hours at the gym. Here are a few easy tips to help you maintain a flatter tummy after 40!
Bloating is most often caused by a build-up of intestinal gas, directly linked to poor eating habits.
What happens during perimenopause / menopause?
Estrogen levels drop, which can lead to dryness of the vaginal mucosa. This hormonal upheaval causes a change in the composition of the vaginal microbiota.
For many women, menopause is a difficult milestone to go through, as it often comes with intimate discomfort and more or less pronounced symptoms: vaginal dryness, recurring urinary infections, vaginitis…
However, some menopausal women whose flora remains dominated by protective lactobacilli experience far fewer symptoms than those whose microbiota has been altered.
How can you get rid of a bloated belly?
Manage your stress
Stress is one of the main causes of bloating and digestive issues after 40. Taking steps to reduce your stress levels can make a real difference when it comes to keeping your tummy flat and bloat-free. This can mean taking time for yourself, journaling, exercising regularly, practising yoga or meditation, or talking with friends and family about what’s going on in your life.
Watch what you eat and drink
A healthy diet that’s rich in fibre can help fight bloating. Eating small meals throughout the day rather than large ones can also help prevent bloating by reducing pressure on your digestive system. In addition, it’s essential to avoid fizzy drinks and other carbonated beverages. The gas in these drinks makes the stomach swell and increases the tendency to bloat.
You can find our high-fibre recipes in our recipe booklet.
Drinking plenty of water (around 8 glasses a day) is also important for managing bloating, as staying hydrated helps flush toxins from the body. Finally, avoiding processed foods, especially those that are high in sodium, can also help reduce bloating. Processed foods tend to be saltier, which leads to water retention and bloating.
Exercise regularly
Regular exercise is essential for staying fit and reducing belly fat – and you don’t need long gym sessions to do it!
Low-impact exercises such as walking, swimming, cycling or even yoga work wonders for reducing bloating while helping to build muscle mass, which gives us more energy throughout the day. Try to vary your activities during the week so you don’t get bored too quickly – it will make working out much more enjoyable!
Which foods should you eat to avoid a bloated stomach?
To avoid the overproduction of gas in the intestines, it’s recommended to:
- Favour grilled and lean meats and poultry, as they are easy to digest.
- Choose lean fish, baked in foil or grilled, as they ferment less.
- Eat hard-boiled or poached eggs, as they are cooked without added fats.
- Prefer cooked, tender vegetables over raw ones. For sensitive intestines, it’s best to remove the seeds and skin, then blend them into purées.
- Eat foods that contain both soluble and insoluble fibre.
- Stay well hydrated with at least 1.5 L of water per day.
Keeping a flat tummy after 40 isn’t impossible – it just takes a bit of effort and commitment! By managing your stress levels, eating a healthy diet, reducing your intake of processed foods and exercising regularly, you should start to see results in no time! So why not give these tips a try today? You never know what kind of positive changes they could bring to your life! Good luck!
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