Bloating is one of the more common and more inconvenient symptoms of menopause. Women who are experiencing perimenopause or menopause may suddenly discover their favorite clothes are not fitting quite right anymore or that they are experiencing sudden weight gain particularly around the abdomen. In some conditions, the hormonal changes of menopause can lead to increased fat stores in the mid-section, but in other cases, women are merely experiencing water retention.
Women can take steps to manage bloating and lower their body's tendency to retain water so that they can feel more comfortable and get back into their favorite outfits with ease. One of the first steps you can take if you are experiencing bloat is to examine your diet carefully. If you are eating a lot of processed, refined or convenience foods, you may be getting too much sodium in your diet. This extra salt can cause your body to hold onto extra water and cause bloat.
Foods that tend to cause gas may also cause bloating. Although lentils, beans, wheat bran, broccoli and other high fiber foods are good for you, they can also increase bloating. Space these foods evenly throughout your day to restrict their gassy effects. Limit carbonated drinks and high-starch foods because these can also trigger bloating. If you have difficulty digesting milk, switch to a lactose-free variety or try calcium- and vitamin D-enriched rice, almond or soy milks instead.
Regular exercise can also help cut down on the bloating. By walking, practicing yoga or even dancing frequently, you give your body a chance to sweat and eliminate salt and toxins that contribute to bloating. Swimming, biking and the elliptical are all good options for low-impact workouts if you need to be gentle on your joints. Exercise also gives you an opportunity to build fat-burning muscle and blast abdominal fat, which can help you obtain an overall-leaner look.
Lastly, although it may seem counter-productive, stay well-hydrated. If you are not drinking enough, your body may have a tendency to retain water. Drink plenty of water and other healthy beverages and limit your intake of sodas, alcohol and sugary energy drinks. Staying hydrated keeps your digestive system working accordingly and helps flush out excess salt, which can ultimately reduce bloating.
Because bloating in some cases can also signify health concerns, if lifestyle changes do not provide relief or if bloating is accompanied by excessive gas, nausea, pelvic pain, lower back pain or a loss of appetite, women should talk to their health care providers.
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