Perimenopause and Bloating
If your jeans feel vice-like by mid-afternoon, perimenopause could well be the reason. Changing or falling hormone levels can affect digestion, gut sensitivity and water retention. And let’s be honest, it’s so uncomfortable when your clothes don’t fit properly. It’s a real knock to your confidence.
Water retention
If your weight fluctuates a lot and you notice bloating is worse before your period, it’s likely your body is holding on to water. Water retention can be quite dramatic, especially around the waistband. Falling progesterone levels during perimenopause can cause blood vessels to relax, allowing fluid to spread into areas like your ankles and midsection.
Excess sweating can also make water retention more likely, and inactivity plays a part too. Certain medications, such as contraceptives and steroids, along with salty foods like crisps, can make it worse.
The good news is there are ways to tackle it. Regular movement helps, as does cutting back on salty foods and drinking plenty of water. Herbs like dandelion and goldenrod can also be helpful. You can get these as herbal drops that you put in a little water, or as tea.
Slower digestion & gut issues
Stress and lack of sleep can throw things off balance and worsen bloating symptoms. When you’re stressed or exhausted, your body tends to prioritise “fight or flight” over digestion. Combine that with a drop in oestrogen, and digestion can slow right down, sometimes leading to constipation.
Stools can become harder and more difficult to pass, while trapped wind builds up and adds extra pressure around your waistband. Hormonal changes can also make your gut more sensitive, so you might notice more abdominal discomfort or cramping.
One of the best self-help strategies for constipation and wind is increasing fibre and water in your diet. You’ll find fibre in foods like porridge, wholemeal bread, chia and flax seeds, beans, pulses, fruit and vegetables. These provide both roughage and soluble fibre, helping to bulk out stools and support your gut muscles in moving waste through more easily.
Introduce fibre gradually, as it can make you a bit windy at first, but it’s the “good” kind of wind. And remember, fibre needs water to do its job properly, so keep your fluids up.
Staying active can really help too. For sluggish digestion, even something as simple as a lap around the supermarket with a trolley or a brisk walk after dinner can make a difference.
If you’ve found any tips or tricks that help with perimenopause bloating or water retention, we’d love to hear them in the comments.
Other articles that you may find helpful:
Why does digestion get worse in perimenopause and menopause?
Signs your digestion is struggling during menopause and how to fix it
