Causes Of Water Retention And Bloating During Menopause
Like all the other symptoms you are experiencing, bloating during menopause is caused by changes in the levels of the hormones in your body from their levels prior to perimenopause.
The trigger that causes water retention and bloating during menopause is the changing levels of estrogen and progesterone in your body during menopause. Generally speaking, estrogen levels fall during perimenopause. But the levels fluctuate. That means that it goes up and down. Progesterone levels fall consistently and continuously during perimenopause.
During the early phases of perimenopause, estrogen levels, though fluctuating, are generally higher than are prior to perimenopause. In the later phases of perimenopause estrogen levels are fall toward their permanently low levels in postmenopause.
So in the early phases of perimenopause, the fluctuations in the levels of estrogen occur within a range that is higher than the levels of estrogen prior to menopause, alongside falling progesterone levels. This creates the condition of estrogen dominance wherein there is greater percentage of estrogen in your body, relative to progesterone.
Swap Salt For Herbs And Spices
Whether you like it or not, those salty chips dont just give you empty caloriesall that sodium will also encourage your body to retain water. Before long, youll be sending a search party for your abs.
Over the next two days, try to avoid eating fast food, restaurant food, or packaged foodin fact, thats where most Americans get their dietary salt. Instead, cook at home with whole ingredients such as lean meat and poultry, vegetables, and slow-digesting carbs.
Better yet, swap out the salt and use herbs and spices instead. Use red pepper flakes for some heat, oregano and thyme for some Italian flavor, lemon/lime juice and zest, or turmeric and curry powder for anti-inflammatory power.
Flat Abs Exercise #: Plank
We recommend you start practicing this flat abs trick with a modified plank version by completing a forearm plank on knees.
By starting with the beginner plank variation, you can then really focus on tightening the lower abs.
The primary goal when completing a plank is to keep your abs tight throughout the duration of the exercise, by focusing on tightening and contracting your lower abs.
When breathing during a plank, rather than expanding and contracting your stomach, the goal is to contract and hold.
Even though youre still breathing, its important to focus on tightening the lower abs by pulling them inwards, rather than sucking them in.
To fix bloated abs, you need to re-train your lower abs to work in this way, where they just maintain the pulled in tightness, rather than loosening and expanding out.
This way, when youre just walking around and living life, your abs are used to this pulled inwards position, since youve trained your abs to stay tight.
This is one of the best waist slimming coaching cues, because your waist is being trained to be pulled inwards and tight, which will create a small waist and flat abs.
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You Are Still Adapting To Intense Activity
If you have just started workout out or are exercising after a long gap, it may result in post-workout bloating. The body releases cortisol or the stress hormone during exercise. It can impact fluid levels and lead to water retention. The bloating may go away once your body has adapted to the new workout regimen or a fitness routine.
We Need A Balanced Core System
We’ve looked at having a rectus-dominant pattern with not enough lateral abs. What happens if we have too much TA and IO and not enough RA and EO? This often creates a much wider diastasis recti situation, but will often feel pretty darn good on the pelvic floor.
Likewise, if someone is in more of a RA dominant pattern or EO dominant pattern, they usually have a narrower diastasis but more pelvic floor issues.
Watch this video where we look at cueing EOs to get the low back QL muscles to calm down.
Thanks for joining me to learn about abdominals. Whew! This was quite a long article full of great videos, but if you take the time to learn and implement, I think youll feel a big difference in your core.
Want to join me for more fun learning? Check out the link below to keep going!
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Exercise Habits That Cause Bloating
We all know that exercise is incredibly good for you, and for so many reasons, but did you also know that it can also bring relief to a myriad of stomach issues and reduce the frequency of tummy aches? So why is it that often after a gruelling workout session, instead of viewing a flat belly in the mirror, we notice that our bellies have ballooned up?
The cause is easy to explain and even easier to rectify. Here are some of the most common causes of after workout belly bloat and how you can fix them:
Workout : Pilates Pelvic Floor Workout
Pilates is an often-underestimated workout. Most of the exercises look easy, but they unexpectedly burn.Pilates is also great for strengthening the hard-to-reach pelvic floor muscles. The pelvic floor is the base of your entire abdominal region. When the pelvic floor is strong, your entire ab region becomes stronger and more stable. And, when your abs are strong and stable, you’re less likely to run into over-use-related injuries.
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Workout : Cardio And Yoga
Last but not least, doing both cardio and yoga should help reduce abdominal bloat.Unlike the two workouts above that reduce bloating caused by abdominal bulging, cardio can reduce abdominal bloat caused by stomach gas. Usually, stomach gas needs to be relieved through dietary changes.
However, cardio can also help relieve some of those built-up stomach gases as well.Cardio helps expel excess gas built up in your stomach. As your heart rate rises, your breathing picks up, and your diaphragm expands. That expansion helps push some of that excess gas out of your system.
However, for cardio to be helpful, you must make sure that you breathe correctly. Generally, the best way to breathe during cardio is to inhale and exhale from both your nose and mouth together.Next, yoga can help reduce abdominal bloat caused by gas buildup and bulging abdominal muscles.
In terms of relieving gas buildup, yoga involves a lot of stretching of the core region. Different yoga stretches, particularly those that twist and bend the core, allow gas to move out of your digestive system. Once the gases move out, your belly bloat reduces.
In terms of relieving bulging abs, yoga helps restore strained muscles in your abs. With more relief, those strains heal up faster. Once the strains are relieved, then the swelling goes down, and the bloat disappears.
The Shape Of My Stomach Has Changed After Colon Resection Surgery What Can I Do
Guest over a year ago
sznnholweger1 over a year ago
Guest over a year ago
I had a bowel resection due to crohns disease over 2 and a half years ago, i found i was able to do situps roughly 8-10 weeks after surgery, but only taking it slow, like starting with 10 a day, and slowly built up, however i still have a lot of distention since the surgery.
I’m only 18 now and having been younger when i had surgery i would have thought my age would have assisted the recovery but i seem to have the same results as everybody else who has had this surgery.
Is there any specific exercises i can do to help minimize this distention?
Guest over a year ago
Guest over a year ago
I had an emergency bowel resection due to endometriosis that I didnt know I had. It had formed around my small intestine 4 years ago and I had 6 inches removed. The left side of my belly sticks out quite a bit I look nine months pregnant. When I stand up it is very hard and heavy. I really dont know what to do about it. I also have bouts of diareah and constipation. im not sure if that is normal after that type of surgery. I went back to the surgeon who did my surgery and he really seem like there was anything I could do. I cant live like this its very uncomfortable and it looks terrible. I was wondering if anyone else had this happen to them?
Guest over a year ago
Guest over a year ago
Sorry to read of everyone’s troubles life is sure hard sometimes.
jdy_griffin over a year ago
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The Secret To Flat Abs
Flat abs are an aesthetic sign that you’ve been hitting the gym and watching what you eat , but as a physical therapist, I’d like to dive deeper into this topic than aesthetics.
I’ve seen enough patients who have met aesthetic goals” but are in pain that I think it’s a topic worth talking about, because their neck, back, and pelvis pain are being caused by their abdominals or their approach to strengthening them.
Why waste your time trying to be fit if you can’t enjoy it by feeling great in the process?! More neck tightness and back pain does not equal life happiness!
Our goal as we dive into this topic is to look at how we can create an amazingly strong and supportive core that doesnt dome, bulge, create excessive pressure or contribute to pain. The human body is truly incredible!
Other Tips To Reduce Bloating
Some other things to keep in mind its important to get to the root of bloating. Remember: bloating is a symptom So what is your body trying to tell you with this symptom? Are you allergic to something youre eating? Eating too much at once? Are you too stressed at work? Not sleeping well, or missing micronutrient diversity to balance your gut flora?
Some general lifestyle tips that contribute to bloat reduction:
- Dont chew gum
- Work with a dietitian
- Keep a food journal and log what you eat
- Go for a walk after a meal
- Drink more water
- Eat fiber to regulate digestion
- Avoid cruciferous veggies
- Eat smaller meals
- Eat more slowly, chew more, and put your fork down between bites
- Get good sleep to ensure youre managing stress levels
- Practice mindfulness, deep breathing, and meditation
Above all, its important to see your physician for any chronic issue bloating included. If this is something that impacts you once a week or more, its worth looking at this as a check engine light for your body. Go see whats up, and make sure theres nothing going on under the hood, so to speak.
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Tips And Tricks To Fix Bloated Abs
For starters, belly bloat tends to be more of a gastrointestinal issue caused by a buildup of gas in the abdomen, according to Harvard Medical School. This, in turn, gives your abs a puffy or distended appearance.
Belly bloat can also be triggered by food and sensory responses, and by underlying gastrointestinal conditions such as irritable bowel syndrome and celiac disease.
However, you can fix and prevent bloated abs by making certain lifestyle changes and incorporating specific core exercises into your regular workout routine. Heres exactly how to diminish bloating and get the six-pack abs you want with the simple combo of ab exercises and lifestyle changes!
External And Internal Obliques
The internal and external obliques attach from the bottom of the rib cage to the top of the pelvis, and mesh together in an X-shaped fashion, Gasnick explained. When contracted, these muscles allow the torso to side bend, rotate, and twist, as well as assist the rectus abdominis in performing a forward bending or crunching movement.
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Bloating: Causes And Prevention Tips
How often do you hear yourself or friends complain about bloating? We often just say were bloated when we feel full, but for many women, the problem relates to a chronic underlying condition. If you feel bloated often, you may have a condition like irritable bowel syndrome , which affects up to 24 percent of women.
Linda Lee, M.D., explains common causes of bloating and what you can do to prevent this uncomfortable condition.
Try This Free Diastasis Recti Educational Series
Dr. Sarah Duvall, PT, DPT, CPT, and the CES Team have helped thousands of women create the strength and stability needed to overcome diastasis recti and build core strength.
Join us today for this 4-part Diastasis Recti Video Series, absolutely free.
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Consult With Your Doctor
Once youve ruled out all the obvious sources of belly bloat, make an appointment with your family doctor to discuss any lingering concerns you might have about your bloated abs.
Continual swelling in the abdominal area could be a sign of a more serious medical concern,, especially when bloated abs are accompanied by other unusual or uncomfortable symptoms.
In some cases, women who suffer from bloated abs should be screened for ovarian cancer an aggressive form of cancer that can cause the ovaries to swell, leading to belly bloating, while both women and men with abdominal swelling and discomfort should talk with their doctor about colon cancer screening.
My Stomach Makes Me Look Pregnant
I have been having problems with my stomach for quite a while now.My stomach is always round and bloated ,as if i am pregnant.I have pain most days and have severe cramps and vaginal muscle cramps/contractions during my period. I also bleed a lot.I eat healthy,take multivitamins and drink water and no sodas or fruit drinks just fruits and veggies. I know most people have flatter stomachs even those who dont eat as well as me.I have done research and have come to some conclusions that could fit. I think i might have a uterine fibroid or cyst,something that is making my stomach big.I also have ugly stretchmarks even though i have never been pregnant and am not pregnant,but at times it looks like it.If anyone has anything similar or knows anything,i would really appreciate the feedback.
Being constantly bloated can also be a sign of ovarian cancer. Since being bloated is so common in women, its hard to diagnose it.
have them do a blood test also, i suffered 23 years with that, to find my level were high and i have zollinger-ellison sydrome,,after sug i lost my big round belly and lost excessive wt cause my tumas
I have had big stomach etc. Same as you. I did have fibroids and ovarian cysts. They say that poly cystic ovarian syndrome causes such or anything to do with metabolic syndrome .
I have the same issues. Identical and would really like an answer to this.
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Everyones Abs Look Different
Guess what? Some people just dont have the muscle structure for a 6-pack. For some people, only a few of the abdominal muscles will show definition. On the same note, we all store fat a little differently. If youre someone who holds onto fat in the abdominal area or you notice weight gain there first, it will probably be more difficult to see ab definition than it is for someone who stores more fat in their hips and thighs.
Exercises To Fix Abdominal Doming
Abdominal doming often happens from not getting enough of a TA contraction. With a little focus, you can get those TAs on board and get a great abdominal contraction.
Learning how to manage pressure through a balanced abdominal contraction is also very important. You can do this by making sure you dont overly shorten or scrunch one part of the abdominal wall while letting another part dome out. By lengthening instead of scrunching, you get a much more balanced contraction that can help spread pressure away from the midline and pelvic floor.
With abdominal doming, Ill often see lower abdominal weakness and lower ab bulging as well. This pattern can also create neck and chest tightness, since the habit of upper ab gripping can cause a lot of tension in the upper abs.
Lets take a look at getting an even abdominal contraction.
Now, Id like to give you a bit of a challenge. Can you find your lower abs without over-gripping your upper abs?
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