Did you think you knew everything about what awaits you with menopause? Perhaps you have not yet considered the phenomenon in its entirety. A digestive problem could also be a sign of this feminine stage: frequent bloating.
Because menopause is not limited to visible hormonal changes or night sweats. This natural transition can also modify the functioning of the digestive system, sometimes significantly.
Well-known symptoms… but not always easy to live with
Menopause is accompanied by many symptoms linked to the drop in female hormones, particularly estrogen. Among the most frequent manifestations, hot flashes remain the most emblematic. They affect a large majority of women, sometimes up to three-quarters according to studies.
These episodes of sudden heat are linked to excessive stimulation of certain brain areas, notably the hypothalamus, which tries to compensate for the hormonal drop. This period is also accompanied by an increase in FSH (follicle-stimulating hormone) levels and a significant drop in estradiol levels.
But hot flashes don’t usually come alone. Many women also report:
- Headaches;
- Persistent fatigue;
- Night sweats;
- Sleep problems or insomnia;
- Mood swings;
- Irritability;
- Anxiety;
- Or even joint pain.
Manifestations that sometimes vary greatly from one woman to another, but which can have a significant impact on the quality of life.
Why does bloating become more common after age 50?
More discreet, digestive discomfort is nevertheless common during menopause. Feeling of a swollen stomach, slower digestion, discomfort after meals… Many women notice these changes without necessarily making the connection with their hormonal balance.
Julie Boët, dietitian nutritionist, recalls the role of these hormones:
“Menopause is accompanied by a gradual decline in estrogen and progesterone. However, these hormones do not only regulate the menstrual cycle: they also play a key role in digestive functioning.”
Indeed, estrogens participate in particular in intestinal motility. When their rate decreases, transit can slow down. Food then stagnates further in the intestine, promoting fermentation and gas production.
Result: some women experience more frequent bloating, sometimes even after meals that they previously tolerated perfectly.
An intestinal microbiota also disrupted
Hormones also influence the intestinal microbiota, that is to say all the bacteria present in our intestine.
With menopause, this balance can shift, making certain foods more difficult to digest.
“In this context, favoring a diet rich in raw products and integrating, if they are well tolerated, fermented foods can help to support this fragile balance”
advises the expert.
Some women thus discover new digestive sensitivities after the age of 50. “Reduced tolerance to lactose, gluten or certain fermentable foods – such as legumes, onions or certain fruits – can lead to more gas,” explains the expert.
However, the objective is not to suddenly eliminate all of these foods, but rather to identify those which seem less well tolerated.
Slower metabolism with age
Finally, the natural aging of the body also plays a role in these digestive discomforts. Over the years, muscle mass tends to decrease, gradually slowing down metabolism and digestion. Rich or unbalanced meals can then be tolerated less well than before.
The decline in physical activity, common at this period of life, also accentuates the phenomenon. However, movement naturally stimulates intestinal contractions and facilitates transit.
“A simple walk after a meal can already improve digestive comfort” underlines Julie Boët.
Conversely, a sedentary lifestyle promotes feelings of heaviness and a swollen stomach.
Hydration, diet: the right reflexes to adopt
Hydration also plays an essential role.
“Drinking enough water helps maintain fluid transit and limits constipation, often associated with bloating.”
Certain waters rich in magnesium can also be interesting in the event of slowed transit.
On a daily basis, several simple habits can also help limit digestive discomfort:
- Eat more slowly to avoid swallowing too much air;
- Split meals;
- Favor cooked vegetables rather than raw if necessary;
- Integrate certain so-called “carminative” foods such as fennel or ginger;
- Test certain digestive infusions;
- Support the microbiota with probiotics;
- Or occasionally use activated charcoal in case of significant discomfort.
But for Julie Boët, it is important to have a global vision of these symptoms.
“Bloating during menopause is not linked to a single cause, but to a set of hormonal, digestive and metabolic changes. By learning to listen to your body and gradually adjusting your habits, it is possible to find greater comfort.”