Bloating and abdominal pain

• The abdomen may feel swollen and firm. This is sometimes accompanied by flatulence, rumbling intestines, constipation, abdominal pain, or cramps.
• Abdominal complaints are not always caused by menopause, but hormones often play a significant role.
• Oestrogen dominance, in particular, can lead to reduced bile production and slower digestion. This may result in bloating, constipation, and abdominal pain.
• Hormonal fluctuations also affect the body’s fluid balance, which can lead to water retention, flatulence, and a bloated abdomen.
• Most women experience the majority of abdominal complaints in the years surrounding their final menstrual period. These symptoms often improve afterwards.
• There are many ways to reduce these complaints yourself. Supplements can also help, and hormone therapy may provide indirect relief.

During menopause, the levels of oestrogen and progesterone in your body decrease. In perimenopause, progesterone levels drop more quickly than oestrogen levels, which can lead to oestrogen dominance. This imbalance can reduce bile production. Bile is a fluid essential for proper digestion. Reduced bile can weaken the intestines, slow digestion, and cause a build-up of gas. This can make you feel bloated, lead to constipation or abdominal pain, or cause stabbing pains or cramps.

Hormonal changes can also affect the body’s fluid balance. With oestrogen dominance, your body may retain water, causing your abdomen to swell. This can make you feel bloated and lead to constipation or flatulence.

Most women notice an increase in abdominal complaints in the two years before and after their final menstrual period. Symptoms such as flatulence, constipation, bloating, and abdominal pain are common during this time, as hormonal fluctuations are at their peak. In postmenopause, the body gradually adjusts to the new hormone levels, and symptoms often diminish. However, everyone experiences menopause differently. Your symptoms may last longer or be less severe.

Other potential causes of abdominal pain and bloating include swallowing air while eating and food allergies or intolerances. Allergies or intolerances can also develop later in life. Stress can also contribute to abdominal complaints. An increase in the stress hormone cortisol can slow digestion and affect intestinal movements, leading to constipation, bloating, and/or abdominal pain. Finally, medication use and other underlying conditions can cause or worsen abdominal complaints.

There are several effective ways to address abdominal pain and bloating. You don’t have to live with these symptoms. You can support your body naturally with healthy nutrition, sufficient exercise, and rest. Additionally, supplements, medications, and hormone therapy (HRT) can help.

When your hormone balance changes during menopause, it can affect your energy levels, sleep, digestion, and metabolism. Healthy nutrition, regular exercise, and adequate rest can help prevent or alleviate symptoms. Small adjustments can already make a big difference in how you feel.

When using medications or supplements, a balanced lifestyle supports your body in absorbing nutrients and processing medications, making supplements and medications more effective. Experts recommend the following for abdominal pain or bloating:

• Eat slowly and mindfully. Focus on your meal and avoid looking at your phone or watching TV while eating. This reduces the risk of swallowing air, which can cause flatulence.
• Eat unprocessed foods. Avoid cooking with prepackaged mixes. The sugar and salt in processed foods can cause bloating.
• Increase your fibre intake. Fibre aids digestion and can be found in vegetables, fruits, whole grains, nuts, and seeds.
• Ensure sufficient healthy fats. These stimulate bile production, which is beneficial for digestion. Think of avocados, ghee, or nuts.
• Cut back on coffee and alcohol. These irritate the stomach and intestines and can dehydrate the body, leading to constipation and worsening symptoms. Instead, drink plenty of water or herbal tea.
• Suspect an allergy? If you experience abdominal pain and flatulence after eating certain foods, consult a doctor to test for allergies.
• Stand up every hour if you sit a lot. Or use a sit-stand desk. Prolonged sitting slows digestion. Standing up and moving every hour stimulates your intestines.
• Exercise for at least 30 minutes daily, in addition to your regular activities. Physical activity promotes digestion. For example, take a walk after meals to give your intestines a chance to process food properly.

Replenishing the hormones that decrease during menopause is the most effective treatment for various menopausal symptoms. Hormone therapy (HRT) directly addresses vasomotor symptoms such as hot flushes and night sweats, as well as vaginal symptoms like dryness. It can also sometimes (indirectly) improve other complaints, such as sleep problems, concentration issues, abdominal pain, and bloating.

HRT is not the first choice for everyone. A doctor will always carefully assess whether this treatment is suitable for your health and symptoms.

During menopause, your body’s processes for generating energy, building muscle, and repairing skin change. You can naturally support these processes with high-quality supplements. Magnesium, vitamin D, and omega-3 are recommended for all women going through menopause. Supplements can also target specific symptoms, such as hot flushes, poor sleep, abdominal pain, and bloating.

The effectiveness of supplements varies from person to person. This depends on factors such as your lifestyle and health. The quality of the product also determines how well it works. Choose high-quality supplements without unnecessary fillers.