Just when you think menopause can’t throw another curveball at you, you start feeling a host of digestive issues. Although it’s one of the less discussed symptoms of menopause, digestive issues like bloating, heartburn, GERD, are actually very common. Read our guide to better digestion to understand the link with menopause and how you can tame these symptoms.
Why are digestive issues common in menopause?
Much like the rest of our body, the digestive tract has estrogen receptors throughout, which can cause changes in bowel habits and sensations with hormone fluctuations. For example, low estrogen can slow down your intestinal peristalsis, which is responsible for moving digested material through your gut. This can lead to constipation, which is quite common in menopausal women. Hormones can also impact your stomach’s secretions, which can affect how well you digest your food.
While hormone fluctuations can alter your digestive function, other menopause symptoms can also cause an stomach upset, such as anxiety, stress, and irritability. Furthermore, habits around eating, exercise, and sleep can change in menopause, which alters our digestive function. Indeed, our pelvic floor muscles can weaken as we get older, which can make excretion of digestive contents more challenging.
What are the common digestive symptoms associated with menopause?
- Constipation
- Diarrhea (especially after constipation. It can be a vicious cycle)
- Nausea
- Bloating
- Abdominal cramps
- Heartburn
How can I manage digestive issues in menopause?
Fortunately, lifestyle adjustments are a great place to begin, as they can be highly successful in treating your digestive issues. When lifestyle changes fail to make an improvement, meet with your doctor to discuss medical management of your symptoms such as nausea and constipation.
Reduce stress – Many people feel stress (and anxiety) in their stomach before anywhere else. High levels of cortisol can slow digestion, which can make you feel bloated and cause constipation.
Move more – Exercising every day in some fashion can help you move your bowels. Constipation is partly on the rise because many populations have become more sedentary, making the bowels sluggish. Targeted exercises for your pelvic floor muscles can also make going to the bathroom easier.
Turn to your diet – Some foods slow digestion down. Unfortunately, many of these foods are staples in our diet and happen to be quite tasty. Try to limit your consumption of red meat, dairy products, processed grains, gluten, and friend foods. Replace these items with foods that are high in fiber, such as legumes, fruit, whole wheat grains, and vegetables. Adding probiotics such as yogurt and sauerkraut can help improve your digestion as well.
Try Magnesium – This mineral is abundant in our body and plays a critical role in numerous enzymatic reactions, including in the digestive tract. Magnesium has become very popular as a “cure-all” type mineral because it helps relieve constipation, may help you sleep better at night, and can relieve PMS symptoms.
Have you tried a strategy or product that works for your digestive health? Share your thoughts below.
Originally published on hellocaria.com.