Belly bloating is a problem that many women suffer from during various stages of their lives, but it can be amplified during times of hormonal imbalance, such as the menopausal transition. Fortunately, there are some things that women going through menopause can do in order to prevent belly bloating. Keep reading to discover five of the best new habits to implement into your lifestyle in order to make sure bloating doesn't get out of hand.
Daily Dose of Probiotic Foods
The digestive system needs healthy bacteria to be present in order to work smoothly. These bacteria, known as probiotics, are perhaps easiest to incorporate into your diet via yogurt. Check the yogurt labels to see if they contain probiotics, a tasty way to improve your diet and prevent belly bloating. Probiotic yogurts are also rich in much-needed calcium, which can provide further help against bloating and boost hormonal function. Calcium is also available in supplement form.
Eat Smaller Portions More Often
It is recommended for women to eat six small meals throughout the day instead of the typical three larger, heavier ones. The reason for this is because it is easier on the stomach to eat little and often than it is to eat densely. The stomach finds regular, light food a lot easier to digest, which in turn leads to less gas and less belly bloating.
Chew Food Properly
Many women are guilty are rushing their food down without chewing it properly. This can be one of the main reasons behind belly bloating. Chewing your food thoroughly into more manageable chunks means that the stomach will have less work to do, so it will produce less gas that causes belly bloating.
Get Into a Good Exercise Regime
There is a well-documented link between regular exercise and a reduction of belly bloating. You should try to engage in at least 30 minutes of exercise, five times a week to keep your digestive system working efficiently, which entails allowing blocked gases in the digestive tract to pass through instead of building up and causing belly bloating.
Drink Herbal Tea
Both mint and chamomile tea are the best that you can drink in order to prevent belly bloating. Both of these hot drinks have properties that aid in digestion and provide relief from trapped gas. Simply use mint or chamomile teabags, or use fresh mint leaves or dried chamomile flowers steeped in hot water.
Menopause can bring with it a host of symptoms, but belly bloating is one of the most visibly noticeable and mortifying ones. To prevent and alleviate bloating in a natural way, try to implement these five habits into your everyday life.
- Aragon, G. , Graham, D.B , Borum, M. & Doman, D.B. (2010). Probiotic Therapy for Irritable Bowel Syndrome. Gastroenterology & Hepatology, 6(1), 39-44. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2886445/
- National Health Service UK. (2012). Remedies for bloating and wind. Retrieved September 19, 2013, from http://www.nhs.uk/Livewell/digestive-health/Pages/beat-the-bloat.aspx
- Vorvick, L.J. (2012). Abdominal Bloating: MedlinePlus Medical Encyclopedia. Retrieved September 19, 2013 from http://www.nlm.nih.gov/medlineplus/ency/article/003123.htm