Is Running Good for Bloating During Perimenopause?
Struggling with bloating during perimenopause? Find out how running can help ease digestive discomfort, reduce fluid retention, and support gut health.
Why Bloating Gets Worse in Perimenopause
Bloating is one of the most common and frustrating symptoms of perimenopause. Fluctuating estrogen levels affect how your gut moves food through, slow digestion, increase water retention, and change the balance of bacteria in your intestines. Many women notice they feel persistently full, puffy around the abdomen, or gassy in ways they never did before. It can feel like your body has changed the rules overnight.
How Running Helps with Bloating
Running is one of the most effective exercises for reducing bloating because it stimulates the gut directly. The rhythmic movement and gentle jostling of a run encourages peristalsis, the wave-like contractions that move food and gas through your digestive tract. Even a 20-minute run can get things moving and relieve that tight, uncomfortable feeling in your abdomen. Running also reduces cortisol over time, and high cortisol is known to slow digestion and worsen gut symptoms.
The Role of Circulation and Fluid Balance
Beyond the gut, running improves overall circulation, which helps your body manage fluid retention more efficiently. During perimenopause, estrogen fluctuations can cause your tissues to hold onto extra water, contributing to that puffy, heavy feeling. Regular aerobic exercise like running signals your body to regulate fluid more effectively, reducing peripheral swelling and that persistent bloated sensation many women describe.
Practical Tips for Running with Bloating
If bloating is already uncomfortable, timing your run matters. Avoid running immediately after a large meal. A gap of at least 90 minutes gives your stomach time to begin digestion. Starting with a brisk walk before breaking into a run can ease you in without putting sudden pressure on a full stomach. Stay well hydrated before and during your run, as dehydration can actually worsen constipation-related bloating. If certain foods reliably cause bloating, note them in a symptom log so you can spot patterns over time.
When to Take It Easy
There are days when bloating is severe enough that running feels genuinely uncomfortable. On those days, a gentle walk is a perfectly valid alternative that still offers digestive benefits without the impact. If bloating is persistent and severe, or accompanied by pain, it is worth speaking to your GP to rule out conditions like IBS or coeliac disease, which can also flare during perimenopause.
Making Running a Regular Habit
The benefits of running for bloating are most noticeable when it becomes a consistent routine rather than an occasional effort. Aiming for three to four runs a week, even short ones, keeps your digestion more regular and your stress hormones better regulated. Use a symptom tracker to log how bloating changes alongside your activity levels. Many women notice a clear relationship between active weeks and fewer bloating days, which can be a real motivation to keep going.
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