5 tips for a smooth digestion
During the menopause, many women have to deal with menopausal symptoms. Virtually no woman flies through the menopause whistling. Hot flashes, night sweats and weight gain are known complaints. But did you know that many women also have to deal with digestive complaints due to the changing hormone balance? Five tips for a healthy and smooth digestion during the menopause.
When the menopause begins, the production of the hormones estrogen and progesterone decreases. These hormones also affect digestion. A large number of women suffer from complaints such as gas, flatulence, cramps, constipation and nausea. You can do a number of things to prevent and reduce digestive complaints.
1. Drink
Dehydration is something that can negatively affect digestion. The body already contains less water with age. In addition, the feeling of thirst also decreases. The bladder is often weaker and there is less drinking in order not to have to go to the toilet all the time. Drinking enough, about one and a half to two liters a day, can therefore help. It doesn’t all have to be water. Drinks such as coffee, tea, broth, soft drinks and fruit juice also count.
2. Lots of Fiber
Eat high fiber: eat vegetables, fruit, whole wheat bread and potatoes, whole wheat pasta or rice and legumes every day. Fibers retain moisture. This gives your stool more volume, which stimulates the intestines. Regular eating also activates the intestines. It is recommended to have a meal three times a day.
3. Get plenty of exercise
Regular and sufficient exercise is of great importance. Movement stimulates the bowels and activates bowel movements. Try to walk, swim or cycle for at least 30 minutes every day and schedule time to exercise at set times. Or go on a sport. By planning it, you last longer and it becomes part of your lifestyle.
4. Go if you must
The longer the stool is in the gut, the more the stool dries out. It is important to listen to your body. Do not stop defecation and if you feel the urge, go to the toilet as soon as possible and take your time.
5. Chew well
Finally, as a last tip, but certainly not an insignificant one! When you were young, it was said that you had to chew every bite 100 times. A hundred times is of course not necessary, but chewing well is very important for good digestion. So take plenty of time to eat slowly and chew well.
