Digestive Problems In Menopause

Does The Menopause Affect Digestion?

Digestive problems are a common symptom during perimenopause and menopause.
We all get an upset stomach now and again no matter what stage in our life we’re at. Quite often it’s through over-indulgence or illness. I should imagine there’s very few of us who haven’t regretted that second helping or picked up a tummy bug at some time.

As you go through the perimenopause and menopause you a likely to experience more tummy trouble than usual. While it can be reassuring to know it’s not your fault it can still be uncomfortable to say the least. I found a lot of information on menopausal digestive problems, most of which was quite medical. As I’m not a doctor or health professional I tried to get a basic understanding of the situation. I’ve done my best to give you an overview but I apologise in advance if it’s not perfect.

The hormones, oestrogen and progesterone help to regulate a lot of your body’s functions. These include some aspects of digestion. Oestrogen has a direct influence on the hormone cortisol. Cortisol is the stress hormone. Normal levels of oestrogen keep the cortisol level low. This in turn keeps blood sugar and blood pressure levels regulated.

During perimenopause and menopause the oestrogen level is lower which means the cortisol isn’t kept in check. The higher level of cortisol causes the digestive system to slow down.

Oestrogen also has a calming influence on adrenalin. Lower levels of this calming influence on adrenalin can cause the digestive system to stop working efficiently. 

Digestive problems can come in many forms:

• Flatulence (excess wind)
• Indigestion
• Heartburn
• Abdominal pain
• Weight gain
• Constipation
• Bloating

My list is not exhaustive and you may have other symptoms that are just as valid.

Bloating

​Bloating seems to be the most common symptom. It’s not only uncomfortable but doesn’t do a lot for your self-image! Those of us who have bloating as part of PMS will tend to suffer with it more often now that our hormone levels are less stable. The change in hormone levels causes your body to store more water, so more bloating.

Tips and Tricks

Firstly you need to identify your particular digestive problem so that you can find the best solution. If your symptoms last for 2 weeks or more please see your doctor for help and advice, especially if your symptoms include: abdominal pain, diarrhoea, vomiting or blood in your stools.

Looking after your digestive system helps to ease or even avoid digestive problems. It’s important to eat a healthy diet during perimenopause and menopause. Don’t make sudden changes to your eating habits or go on a crash diet. Gradual change is better as it lets your digestive system adapt slowly. This applies whether you are trying to improve your diet or to lose weight. Remember that plenty of fibre, fluid and regular exercise will all help to keep your tummy happy.

Small regular meals 

This will help to prevent your metabolism slowing down. Your food will be digested more efficiently and this will help to prevent bloating and weight gain. Try having 6 smaller meals a day instead of the usual 3. 

Don’t rush your food

Make time to eat, don’t eat on the run. We all lead busy lives but you need to be relaxed at meal times. Chew your food properly, after all your stomach doesn’t have teeth. If you don’t chew your food well your stomach will have to work really hard to break it down. If your stomach can’t break down the food properly you’ll get tummy trouble such as indigestion, constipation and bloating.

Avoiding certain foods 

If you tend to get excess wind (flatulence) and/or bloating this can really help. A few of the most common foods to avoid are:

• Broccoli
• Cauliflower
• Brussel sprouts
• Cabbage
• Onions
• Apples
• Beans
• Soft cheeses
• Caffeine
• Fizzy drinks
• Refined sugar

We’re all different and can be affected by different foods. Try keeping a food diary it may help you spot foods that are a trigger for you.

Water 

Helps to flush out toxins and can help ease bloating. You could also try drinking mint or chamomile tea. They are widely available and both have a calming effect on the digestive system. Mint tea is particularly good for easing wind and indigestion.

Exercise

Exercise gets the gas moving around your digestive system. It helps to prevent the build up of gas which can lead to flatulence (wind) and bloating. A good brisk walk or other exercise also helps to reduce stress which has a negative effect on your digestion.  

Constipation 

Constipation can be extremely uncomfortable. Drink more water and add more fibre to your diet. Wheat bran, oats and linseed help to keep things moving. Exercise regularly as this also helps the bowel to work more efficiently. 

Don’t delay going to the loo

Go as soon as you feel the need. Try to keep your toilet routine regular even if you’re on holiday or working away from home. And don’t rush things, give yourself time.

If possible get yourself a footstool or something similar to rest your feet on while your sitting on the loo. If your knees are higher than your hips it will help to make your toilet time more productive. A squatting position is more natural for emptying the bowel so by getting your knees higher than your hips it will help.

Indigestion and heartburn 

Can cause discomfort or pain during the day and also at night. If you suffer with indigestion or heartburn try the tips below.

• Cut down on tea, coffee, alcohol and fizzy drinks
• Avoid spicy and fatty foods
• Don’t eat too close to bedtime, 3-4 hours before bed is best
• Prop yourself up in bed if you have night time indigestion/heartburn. Gravity will work against the acid reflux helping to keep stomach acid down where it should be.
• Maintain a healthy weight. Being overweight increases your chance and the regularity of suffering with indigestion/heartburn
• Ibuprofen and aspirin can make indigestion/heartburn worse. If you need to take either of these regularly for medical reasons see your doctor for help and advice.
• Smoking can increase your incidents of indigestion/heartburn particularly if you are a heavy smoker. Try cutting down or if possible stop smoking (I know this is so much easier said than done). Your doctor will be able to help you if you would like to quit. Surgeries usually have a system of help and support for anyone who wants to stop smoking. There are also quite a few over the counter nicotine replacement products that you can buy. Speak to your pharmacist for advice.

There are many over the counter remedies for indigestion and heartburn. Usually in liquid or suckable/chewable tablet form. Ask your pharmacist for help choosing a suitable product for you. Over the counter remedies are great for relieving the pain and discomfort. Looking after your digestive system will help to reduce the frequency that you suffer with it and may stop it happening altogether.

Nausea

Although a less common symptom of the perimenopause it is extremely unpleasant. Feeling sick is something women generally associate with pregnancy but it can happen during perimenopause too. Just as in pregnancy the nausea is usually worse in the morning but can also happen at other times during the day. As far as I can gather it’s not fully understood why women feel sick during pregnancy and perimenopause but it’s thought to be caused by the fluctuation of hormone levels.

Perimenopause nausea can coincide with the PMS- like symptoms that you may be experiencing. You won’t necessarily vomit but feeling sick is unpleasant and can be debilitating.
Nausea can also be triggered by other symptoms that become more common during perimenopause. For example:

• Indigestion/heartburn
• Bloating
• Hot flushes
• Night sweats
• Stress
• Fatigue
• Severe menstrual pain/cramps

Tips and Tricks

Tip number 1 – look after your tummy. See my Tips and Tricks for taking care of your digestive system a little further back up this page.

Don’t avoid eating

If you don’t eat anything you will end up feeling worse. A low blood sugar level will leave you feeling sick and weak. Eat a little plain food. Plain crackers or dry toast can help. A small amount of plain food will help to settle your tummy. Don’t overdo it though, just a little at a time is enough until you’re feeling better.

Get Some Air

Avoid a hot, stuffy or smoky room if you’re feeling nauseous as it will make you feel worse. Even if it’s cold outside get some fresh air. A few minutes of breathing deeply in the fresh air will really help.

Persistent Nausea

See your doctor if your nausea is persistent, particularly if you actually vomit frequently. Your doctor will be able to give you help and advice and to check for other possible causes for your nausea. Don’t forget that it’s still possible to become pregnant during perimenopause. If you think this may be a possibility for you then it’s worth asking your doctor to check for this while you are at the surgery.