Are you feeling bloated and constipated very often? If these symptoms are evident during your menopause, you should know that other women have it too! You are not alone in this. Many other people experience it as well, but it doesn’t mean that you can’t do anything about it. There are actually great tips you can follow to address the digestive problems that happen during menopause.
What are Digestive Problems?
It may not happen to all, but a lot of people suffer from digestive problems. In fact, the National Institute of Diabetes and Digestive and Kidney Diseases have stated that 60 to 70 million individuals suffered from digestive diseases. And this statistics is obtained from the US population alone.
Digestive problems refer to the disorders and symptoms that are related to the part of the body that is responsible for the breakdown of food into nutrients. When food enters into the digestive tract, it is mixed with saliva and digestive juices that help in the breakdown. Once properly digested, the food are then turned into nutrients that are ready for absorption. These are then used by the different parts of the body. The unused part of the food then pass through the colon or the large intestine and is prepared for excretion.
However, like many other body parts, the digestive system could meet some problems too. This commonly happens with bodily changes, especially menopause. Knowing that hormonal imbalances could happen in the later age of women, this could actually kick-start some digestive issues.
Common Digestive Problems and Why They Happen
Why do digestive concerns increase when a woman is in her menopause age? The answer to that would be because of the hormonal changes that come along with your menopausal journey. It may seem far off, but they are actually related. This is what happens. When thelevel drops, this causes the body to release the stress hormone, . The body will respond to this change by increasing the blood pressure, elevating the blood sugar level, but decreasing the release. Bile is needed for digestion and protection of intestinal lining. With decreased bile, everything in the digestive system then moves in a domino effect, thus causing the following symptoms:
This is felt as a highly distended stomach or you have too much gas in stomach. This is also highly related to having water retention. You can read more about bloating and water retention from this website. Check out the informative article here: Bloating and Water Retention.
This is the symptom where you find it difficult to pass stool. This happens when you are able to have at most three bowel movements in one week. Oftentimes, the stool is hard and dry, which makes it hard and sometimes painful to pass.
This is characterized by diarrhea or constipation or a combination of both. It also associated with pain in the abdomen. IBS could actually become a chronic problem, but it does not happen all the time. In most cases, it can occur at least three times in a month. If you have this, you may feel like you are always bloated. Or, if you try to move your bowel, it seems like you haven’t finished an episode of bowel movement yet.
This is the symptom where you would burp more frequently than you normally would. This is caused by too much gas in the stomach or when your bowel movement is too slow. When hormonal changes occur, it causes the esophagus to move air the wrong way, thus making you burp more as the air goes up and out the oral cavity rather than going down to the stomach and the intestines.
This burning sensation that you feel in your chest is actually caused by regurgitation of acid in your esophagus. The esophagus sometimes fail to keep the gastric contents in their right place and allows them to go back up the esophagus instead.
How Do I Prevent Digestive Problems?
Why wait when you can do something to avoid these digestive problems from happening? Here are some good tips to help you protect your digestive system and make sure you enjoy your menopausal journey the way you deserve it.
Watch What You Eat and Drink
- Increase water intake. Water will help regulate the acids in your stomach and it also helps in improving your digestion. This will help you avoid constipation.
- Decrease your sugar consumption. Or, just take it off from your diet. If you can't eliminate sugar totally and immediately from your diet, decreasing it slowly would help. When sugar is broken down, it forms gas and you want to avoid more gas in your stomach, so avoid sugary food and drinks. Alcohol and sodas also contain sugar, so you would want to avoid them.
- You would want to avoid gas-forming food items too, especially the sugary ones. You may never know it but even your fruits and vegetables could contain sugar in them too! Onions and artichokes have in them while asparagus, brussels sprouts, broccoli, and cabbage, among others have . Some fruits have . And, all these kinds of sugar are converted into gas when they are processed inside the body.
- You may be sensitive to diary products, which could often cause you to have an upset stomach. In that case, it would be good to write down the kinds of food that you eat and see what you reaction to each type is. You may want to keep a food diary to track all your food intake and reactions daily.
- Eat more food items that are rich in fiber for better digestion. Eat more green leafy vegetables. Choose some superfoods that are great for your stomach like Chia Seeds. Learn more about the secrets of Superfoods from this website too.
- Try to focus your attention on your food when you eat. As much as possible, make sure to savor every food that you are trying to consume. Eating in the dining table or in a calmer surrounding is better than eating while watching TV or while using the computer. These activities could divide the body's functions and could actually induce stress. With stress, the digestion could tend to slowdown and that's something that you would not want to happen.
Exercise is actually good not only for your muscles, but for your stomach too! Try to exercise every day. Some days a sweaty cardio, some days strength training and some days yoga. For tips go to our article about exercise. A simple brisk walk daily around your neighborhood would actually be great! You can do this alone or let your partner join you. You can exercise and at the same time bond together.
Get Enough Sleep and Rest
Not getting enough rest and sleep can actually cause stress to your body. Stress is something that you should avoid to prevent yourself from having digestive problems in menopause. Learn how sleep affects your menopausal journey. Read some good tips on how to improve your sleeping patterns here.
Relax and Avoid Stress
You would want to keep everything regulated and that includes your emotions to keep a good digestion. Avoid stress as much as possible. If you are into your work lately, take time to give yourself a break. if you feel stressed, chances are, you can't work 100%. Make time for yourself. After all your dedication to your work, in loving your family, and in taking care of other people around you, you deserve a break. You can actually do something that you love, aside from your work. If you love to cook, start making healthy recipes and enjoy them with the rest of your family.
At this moment, try to forget things like doing the laundry, cleaning up the entire home, or worrying about everybody around you. You are a woman and may feel that it is your responsibility to do everything than you can, and we understand that. But, we know as well, that you greatly deserve a time to breathe. Give yourself time to do nothing but relax and appreciate the beauty of nature, the very beauty inside you. You can try to read a book, listen to soft music or eat your comfort food.
Sing and dance your heart out. Go out and have a lovely dinner. You can travel if you want to. These are things that you could do with your spouse. Remember that you don't have to go too far. Maybe go sightseeing from a nearby nature park or take a stroll at a hiking park around your neighborhood. There are many things you can do. Have fun and explore! Enjoy your menopause journey with your spouse with the help of some tips from these posts for you and your spouse.
Where Do I Get Help?
If you cannot avoid the symptoms, you can still do something to decrease or eliminate them. Still, you want to eat and drink right. Add some food items that contain probiotics as they help regulate the environment of your stomach. Yogurt, Kefir, and other Fermented foods would be great for your stomach as well.
|Peppermint may also be an excellent item to help you ease your digestive problems.|
Products like the Eve Hansen Premium Peppermint Oil may decrease your digestive problems and make you feel better.
Natural Home Remedies For Constipation: The practical guide for effective prevention and natural treatment from constipation
is one great home remedy that you can also use to address problems with your digestive system. Learn how to prepare 3 natural remedies and get some tips for a better digestion! Watch the video below (2.13 minutes long)
Did you know that simple massages can help you treat digestive problems as well? Check this video of Carey Phillips, an Eden Energy Medicine practitioner from Wellintolife.com, showing some simple ways to help relieve any digestive problems you might be feeling. Check this out (2.20 minutes long)
Hormonal Replacement Therapy may also be very effective to address problems related to your digestion. When hormones are regulated, menopausal symptoms including digestive issues can be resolved.
If all techniques do not work well, this is the time when you would need the help of physician. If you are following a specific diet and exercise regimen, you may want to tell your doctor about it too.
Don´t forget to check out our article and learn how to manage some symptoms related to digestive problems.
How did you manage your digestive problems? We’d love to know your effective regimen too.
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