10 Ways to Get Rid of Body Bloat – Menopause and Gastrointestinal Distress – Many women have reported that menopause is accompanied by gastrointestinal distress, which manifests itself in the form of uncomfortable symptoms such as indigestion, flatulence, and sudden bloating. Not only are they inconvenient and embarrassing, but they can also be extremely painful..
In women going through menopause, gastrointestinal bloating is caused by air filling the abdomen, giving the sensation of being stuffed. Despite the fact that your stomach remains the same size, your pants are most likely becoming tighter and your waistline appears to be continuing to expand.
Bacteria in the intestines are responsible for the production of excessive intestinal gas. Sugar-containing foods are frequently implicated in the growth of this bacterium.
Poor digestion, as well as a deficiency in lactose – an enzyme that breaks down food and liquids – can result in gastrointestinal distress as well. Gas discomfort can also be common during menopause, possibly as a result of a lack of oestrogen.
The diet of a menopausal woman, particularly too many high sugar foods such as fruit and certain vegetables such as cauliflower, onion, and broccoli, which create even more bacteria in already inflamed intestines, has been suggested by medical studies to be to blame.
Of course, your hormones could also be a contributing factor to bloating. Progesterone, for example, has a calming effect when administered in the proper doses, but when administered in excessive amounts, it can cause bloating and breast tenderness.
Bloating can be relieved by taking a form of oestrogen known as Estradiol, on the other hand, which is sometimes prescribed.
People who consume an excessive amount of protein at one time may experience bloating because their stomach is unable to digest it all. Soy products, for example, can have a variety of beneficial effects on menopausal women when consumed with enzymes that aid digestion.
Beano is an enzyme that aids digestion.
Herbs can be used to help women regain their equilibrium during menopause. It’s important to understand what stage of menopause you’re currently in. Different hormone levels differ significantly from peri-menopause to menopause and post-menopause, and your doctor will, of course, need to assist you in making these decisions.
An herbal tea that contains minerals in a dissolved form can be beneficial for bloating, as well as for headaches and breast tenderness, among other symptoms. Besides providing a good source of calcium, minerals also assist your body in removing waste from the body.
Tea made from raspberries, dandelion flowers, lemon balm, nettles, and green oat straw can be used in place of the traditional black tea. One cup of tea per day is recommended. Additionally, don quai has been shown to increase the effectiveness of oestrogen released from fat tissue and to relieve menopausal discomfort.
Perhaps you overindulged in a heavy meal or consumed something salty that resulted in this unpleasant sensation. Possibly, you are in a constant state of “bloating.” In any case, there are ten ways to get rid of body bloat and reduce the likelihood of it occurring again in the future.
Constipation should be avoided.
According to Jensen, a lack of fibre, fluids, and physical activity can result in constipation, which can lead to bloating and abdominal discomfort.
This can be avoided by eating a diet high in fibre (25 grammes per day for women and 38 grammes per day for men), which includes whole grains, fruits, vegetables, legumes, nuts, and seeds, among other things. In addition, drink plenty of fluids (aim for 6-8 glasses per day) and engage in physical activity for at least 30 minutes five times a week to keep your body healthy.
If you’re following a low-fiber diet, gradually increase the amount of fibre you consume while making sure to drink plenty of fluids to improve your tolerance.
Make sure you don’t have any wheat allergies or lactose intolerance.
Gas and bloating are common symptoms of food allergies and intolerances. However, your doctor must confirm that these are correct. Many people self-diagnose these conditions and consequently eliminate beneficial dairy and whole grain foods from their diets without even realising it. If you suspect that you may have an allergy or intolerance, consult your doctor about getting tested for it.
It may be beneficial to reduce the amount of the suspected food you consume or to combine it with other foods. When it comes to dairy products, selecting aged cheeses and yoghurts that are lower in lactose can be beneficial.
Don’t eat too quickly.
According to Dawn Jackson Blatner, RD, author of The Flexitarian Diet, eating quickly and not chewing your food thoroughly can result in air swallowing, which leads to bloating and gas.
So take your time and savour your meal. Your meals should be at least 30 minutes in duration. Also, keep in mind that digestion begins in the mouth, and that simply chewing your food more thoroughly can help to reduce bloating, according to Blatner.
Another advantage of taking things slowly is that it saves time. When you take the time to thoroughly chew and taste your food, you will find that your snack or meal will be more satisfying. Furthermore, studies have shown that eating more slowly may result in you eating less overall.
Don’t consume too many carbonated beverages.
According to Blatner, the fizz in carbonated beverages (even diet beverages) can cause gas to become trapped in your stomach.
Instead, sip water that has been flavoured with lemon, lime, or cucumber slices. Alternatively, you could simply reduce the number of fizzy drinks you consume each day. If you want a soothing beverage that may also help you lose weight, try peppermint tea.
Don’t go overboard with the chewing gum.
Chewing gum can also result in the swallowing of air, which can result in bloating and gas.
Instead of chewing gum, alternate sucking on a piece of hard candy or snacking on a healthy, high-fiber snack such as fruit, vegetables, or lower-fat popcorn if you have a bad gum habit.
Keep an eye out for foods that are sugar-free.
“A large number of my patients suffer from bloating as a result of consuming an excessive amount of sugar alcohol found in artificially sweetened foods and beverages,” Blatner explains. Furthermore, bloating can occur as a result of this.
Experts advise consuming no more than 2 or 3 servings of artificially sweetened foods and beverages per day, depending on your weight.
Keep sodium intake to a minimum.
As Jensen points out, highly processed foods tend to be high in sodium and low in fibre, both of which can contribute to that uncomfortable bloated feeling.
Blatner recommends that you get into the habit of reading food labels. Make a point of avoiding processed, canned, or frozen foods that contain more than 500 milligrammes of sodium per serving or a total of 1,500 to 2,300 milligrammes of sodium per day when purchasing these foods. Consider labels that say “sodium free,” “low sodium,” or “very low sodium” as alternatives.
Beans and gassy vegetables should be incorporated slowly.
It is possible to get gassy after eating beans if one is not accustomed to doing so. The cruciferous vegetable family, which includes vegetables such as broccoli, Brussels sprouts, and cauliflower, can help you lose weight.
The fact that they are extremely nutritious and high in fibre does not imply that you should stop eating them.
“Don’t be afraid of beans,” Blatner advises. “They’re delicious.” “Just incorporate them gradually into your diet until your body becomes accustomed to the compounds that may initially cause gas.”
Alternatively, you can take an anti-gas product, which can aid in the reduction of gas produced by beans or vegetables.
Consume fewer, smaller meals more frequently.
Instead of three large meals a day, try eating smaller meals more frequently throughout the day. This can help you avoid the bloated feeling that often occurs after consuming a large meal (think Thanksgiving). Eating more frequently can also aid in the control of blood sugar levels and the management of hunger.
As a result, aim for five to six small meals per day, but make sure the amount of food and calories you consume is proportionate to your requirements. Visit the MyPlate web site of the United States Department of Agriculture to create a daily meal plan that includes the recommended amounts of all major nutrients in the recommended amounts.
Consume foods and beverages that are anti-bloating.
Some studies have suggested that peppermint tea, ginger, pineapple, parsley, and yoghurt containing probiotics (“good” bacteria) may all be beneficial in reducing bloating and constipation.
“These are safe foods that are beneficial to your health when consumed in moderation, so why not give them a try and see if they help you de-bloat?” Blatner expresses himself.
The information contained in this article is intended solely for educational purposes and is not intended to be taken as medical advice.
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