What are our natural remedies to relieve swollen belly during menopause ?

Why does the belly swell during menopause ?

The menopause brings with it a variety of hormonal and physiological changes that are responsible for abdominal swelling.Falling estrogen and progesterone levels play a key role in this phenomenon, influencing women’s bodies in a number of ways.

Hormonal imbalances and belly swelling

The reduction in estrogen during menopause causes a redistribution of body fat, favoring its accumulation in the abdomen. This change contributes significantly to belly swelling. Hormonal variations also affect water balance, leading to water retention and bloating. Other signs, such as swollen or congested breasts, are also important to check.

Slower metabolism

Another aspect of menopause is the slowing of the metabolism, reducing the body’s ability to burn calories. This favors the storage of fat around the abdomen, aggravating abdominal bloating. Insulin resistance (low glycemic index)/overloaded liver are the main causes. Excess cortisol is also a significant factor in the overall slowdown of the metabolism.

Impact on the digestive system

Hormonal upheaval also disrupts the functioning of the digestive system. The drop in estrogen can slow intestinal transit, causing bloating, flatulence and abdominal pain. Stress and hot flushes, common at this time of year, can also upset the intestinal flora, intensifying these discomforts.

Water balance and stress

Estrogen dominance during menopause can induce water retention, contributing to belly swelling. Stress, exacerbated by sleep disorders and hot flushes, can also compromise digestion and promote constipation and abdominal distension. The body will need protein and amino acid supplementation to avoid muscle wasting, which is closely linked to the slowdown in basic metabolism.

Knowledge of these factors is essential for developing strategies to alleviate abdominal swelling and bloating during menopause.

How does water retention and bloating work ?

Water retention and bloating are two frequent and uncomfortable symptoms of menopause. Understanding their mechanisms is essential to developing effective relief strategies.

Water retention: Impact of hormonal fluctuations

The drop in estrogen levels during menopause affects water regulation in the body. Estrogen helps maintain the body’s fluid balance. Without this balance, the body tends to retain more water, leading to swelling, particularly of the hands, feet, ankles and stomach.

Nervous system and adrenal glands

Reduced estrogen also disrupts the nervous system and adrenal glands, which play a role in water regulation. This hormonal imbalance can increase the production of hormones that promote water retention, aggravating swelling symptoms.

Diet and potassium deficiency

A diet rich in salt and meat can exacerbate water retention by causing potassium deficiency. This mineral is vital for electrolyte balance and regulating the body’s acid-base balance. Potassium deficiency can encourage water retention and bloating. Magnesium intake is strongly recommended.

Bloating and digestive disorders

Bloating and digestive disorders, such as flatulence and belching, are often due to a slowdown in intestinal transit during menopause. The drop in estrogen slows metabolism and affects digestion, leading to bloating and a feeling of a swollen belly.

Stress and hot flashes

Stress and hot flashes during menopause can disrupt intestinal flora, aggravating symptoms of bloating and constipation. These factors contribute to a favorable environment for water retention and abdominal bloating.

By understanding these mechanisms, you can better direct your efforts to reduce water retention and bloating, improving your digestive and physical comfort.

Do women gain weight during menopause ?

Menopause is often seen as a period associated with weight gain, a situation that causes concern for many women. But is it inevitable ? What factors contribute to weight gain ?

Average weight gain

Typically, women can expect to gain between 3 and 7 kilos during menopause, although the experience varies greatly from one individual to another. This weight gain is not only linked to the menopause itself, but also to age and the lifestyle changes that can accompany this stage.

Fat redistribution

The drop in estrogen levels during menopause leads to a redistribution of body fat. Unlike earlier in life, when fat is mainly stored around the hips and buttocks, at menopause it tends to concentrate in the abdominal area. This abdominal fat, known as visceral fat, is a cause for concern, as it increases the risk of cardiovascular disease and metabolic disorders.

Contributing factors

Several factors play a role in weight gain during menopause. The reduction in basal metabolic rate, resulting from the cessation of ovarian activity, leads to a reduction in the amount of calories burned at rest. Combined with an unchanged diet, this favours fat accumulation. In addition, sleep disturbances, anxiety and depression, often encountered during this period, can encourage weight gain by modifying eating habits and reducing physical exercise.

Health consequences

The accumulation of abdominal fat during menopause not only poses an aesthetic problem, it is also linked to increased health risks. In particular, visceral fat is associated with an increased risk of cardiovascular disorders, insulin resistance and metabolic syndrome. It is therefore essential to take steps to limit weight gain and maintain a healthy body shape.

By being aware of these factors, women can prepare themselves and act proactively to effectively manage menopause-related weight gain.

The right steps to take to relieve bloating

To reduce bloating and the feeling of a swollen belly during menopause, making simple, effective gestures part of your daily routine can make all the difference. Discover practical tips to improve your digestive comfort.

Balanced Eating and Wise Food Choices

A balanced diet is essential to reduce bloating. It is advisable to reduce consumption of foods rich in salt, refined carbohydrates and fats. Encourage consumption of vegetables, fruit and lean proteins. Avoid foods that promote fermentation, such as raw vegetables, fried and fatty foods, pasta, cereals, alcohol, spices and coffee.

Discover our recipe booklet full of healthy recipes to help maintain a healthy hormonal balance.

Eating Calmly and in Small Meals

Taking the time to eat calmly and chew each mouthful well can prevent aerophagia, which is the accumulation of air in the digestive system. Organize your meals into several small portions spread throughout the day to improve digestion and reduce bloating.

Drinks and Hydration

Drinking enough water, ideally outside mealtimes, is essential for good hydration and to avoid water retention. Limit your consumption of soft drinks and alcohol, and avoid using straws, as they can increase air intake.

Regular physical activity

Regular physical activity, even in moderation, helps to stimulate digestion and maintain a stable weight. Activities such as brisk walking, cycling or swimming are particularly beneficial. Muscle-strengthening exercises such as yoga or Pilates also help to strengthen abdominal muscles and improve posture.

Stress Management

Stress can aggravate bloating and digestive symptoms. Adopt relaxation techniques such as meditation, deep breathing or yoga to better manage stress and improve your digestive well-being.

Using plants

The use of certain herbs contained in natural menopause products can help relieve bloating. Infusions of chamomile, lemon balm and sage are renowned for their soothing effects on digestion. Essential oils of peppermint and clary sage, massaged into the abdomen, can also help reduce gas and bloating.

By putting these tips into practice, you can significantly improve your digestive comfort and reduce the bloating and distended belly associated with menopause.

Foods to avoid if you want to stop having a swollen belly

To minimize bloating and distended belly during menopause, it’s essential to identify and limit the foods that exacerbate these symptoms. Here are some categories of foods you should avoid or consume in moderation.

Ultra-Processed Foods Rich in Refined Sugars

Ultra-processed products, such as cookies, pastries, ready-made meals and diet sodas, are particularly harmful. These foods are loaded with sugars, unhealthy fats and additives that raise blood sugar levels, cause the body to store excess fat as abdominal fat, and promote water retention.

Foods rich in salt

Excessive salt consumption can aggravate water retention and contribute to abdominal swelling. It is advisable to reduce your salt intake and choose foods naturally low in salt or those prepared with salt alternatives.

Carbonated foods and sparkling beverages

Fizzy drinks and fizzy sodas take up space in the digestive tract and can cause bloating. It’s best to opt for still drinks, and reserve fizzy waters and soft drinks for special occasions.

Fructose-rich foods

Fructose, found in foods such as jam, honey, liquid caramel, chocolate bars, fruit syrups and raisins, can be harmful to sensitive digestive systems. It increases the production of hydrogen gas, causing a feeling of bloating. If you are fructose intolerant, it is advisable to limit or avoid these foods.

Raw and Hard to Digest Foods

Raw foods, although nutritious, can be difficult to digest, especially during the menopause. It is advisable to balance your diet between raw and cooked foods to facilitate digestion and reduce bloating.

Alcohol

Calorie-rich alcohol can contribute to weight gain and abdominal bloating. Reducing alcohol consumption is an effective way to reduce these symptoms and limit weight gain.

By avoiding or limiting these foods, you can significantly reduce the bloating and distended belly associated with menopause, improving your digestive comfort and quality of life.

What are the natural, hormone-free solutions for reducing belly swelling during menopause ?

There are several natural, hormone-free solutions to lighten your belly and reduce digestive symptoms associated with menopause. Discover effective methods for improving digestive comfort and slimming your figure.

Fibre-rich food and legumes

Eating a diet rich in fiber and legumes helps digestion and stimulates intestinal transit. Fiber is found in fruits, vegetables, whole grains and legumes, contributing to faster digestion and less bloating. A daily intake of 30 grams of fiber is recommended for optimal digestive balance.

Natural Food Supplements

The integration of dietary supplements for menopause such as Omega-3, vitamin D, ashwagandha, rosemary, lemon balm, blackcurrant and adopatogenic herbs are conducive to detoxification and fat management and can help reduce abdominal fat.

Probiotics and Intestinal Flora Balance

Probiotics are essential for the balance of intestinal flora, contributing to improved digestive comfort and reduced bloating. Prebiotic complexes and chicory inulin are also effective in relieving the sensation of a bloated belly, thanks to their respective properties.

Infusions and herbal teas

Drinking infusions and herbal teas such as lemon balm or blackcurrant can be beneficial for digestion. These natural beverages help combat water retention and stimulate the metabolism, facilitating fat elimination.

Essential oils and massages

Essential oils, such as clary sage oil and lavender oil, are ideal for abdominal massages that help eliminate toxins and reduce water retention. Self-massage of the abdomen can also bring significant benefits.

Stress Management and Physical Activity

Good stress management and regular physical activity are essential for maintaining overall balance and promoting tummy reduction. Brisk walking, cycling, swimming, Pilates and yoga are particularly recommended. Meditation and deep breathing techniques are also useful for reducing stress and improving sleep quality.

By incorporating these natural solutions into your daily routine, you can significantly improve your digestive comfort and achieve a flatter tummy, thus contributing to a better quality of life during menopause.

When should you see a doctor ?

While natural solutions and lifestyle changes can go a long way toward alleviating menopausal symptoms, it’s important to know when to consult a physician for proper evaluation and follow-up. Here are a few situations in which a medical consultation is necessary.

Regular Prevention Visits

We recommend that you see your general practitioner at least once a year for comprehensive preventive check-ups. These visits enable you to check your general state of health, update your vaccinations, and detect any deficiencies or health problems.

Appearance of New Symptoms

If you notice the appearance of new symptoms or changes in your health, it’s important to consult your doctor without delay. This includes symptoms such as:

• fever (over 38°C),
• infections,
• abdominal pain,
• nausea,
• vomiting,
• black or bloody stools,
• rapid weight gain due to hyperthyroidism or hypothyroidism

Exacerbation of Menopausal Symptoms

If menopausal symptoms, such as intense hot flashes, sleep disturbances or bloating, exacerbate and significantly affect your quality of life, you should seek medical advice. Your doctor can recommend specific treatments or refer you to specialists if necessary.

Chronic Health Problems

People with chronic illnesses, such as diabetes, heart disease or lung disease, should see their doctor more frequently for check-ups. If new symptoms appear, or if existing symptoms change, it’s essential not to wait, and to consult your doctor immediately.

Medical emergencies

In the event of a real emergency, such as a heart attack, stroke, breathing difficulties or any other life-threatening symptom, call the emergency services (15 or 112) for immediate medical assistance.

By remaining vigilant and consulting your doctor when necessary, you can better manage menopausal symptoms and maintain good overall health.

Menopause can be a challenging time due to its many symptoms. Fortunately, there are a variety of natural solutions that can help improve your well-being. Understanding the underlying causes of symptoms such as a bloated belly, water retention and bloating is the first step towards adopting effective relief strategies. Adopting a balanced diet, enriched with fiber and phytoestrogens, while avoiding ultra-processed foods and fizzy drinks, plays an important role in this process.

Herbal remedies, such as clary sage and soy isoflavones, can offer significant benefits in reducing hot flushes, improving mood and relieving digestive symptoms. Miyé offers detailed information on natural remedies for menopausal symptoms It’s also important to emphasize the beneficial role of regular exercise and stress management techniques in maintaining overall balance. It is also essential to consult a healthcare professional for personalized follow-up.

Start taking steps today toward a flatter belly, better overall health and a more fulfilling life during menopause.