Is Swimming Good for Bloating During Perimenopause?

Why Bloating Gets Worse in Perimenopause

Bloating during perimenopause is incredibly common and often feels worse than the ordinary digestive discomfort most people experience occasionally. The reasons are layered. Falling progesterone can slow down gut motility, meaning food moves through the digestive system more slowly and gas builds up. Oestrogen fluctuations affect fluid retention, which adds to that swollen, heavy feeling. Stress hormones, which are often elevated during perimenopause, can also disrupt the gut-brain axis and worsen bloating. Basically, your gut and your hormones are closely connected, and when hormones shift, the gut often reacts.

How Swimming Helps with Bloating

Swimming is a form of aerobic exercise that promotes gut motility, the movement of contents through the digestive tract. Physical activity stimulates the muscles of the gastrointestinal system, helping to move trapped gas and reduce that uncomfortable fullness. The horizontal position involved in swimming also shifts how pressure is distributed around the abdomen, which some women find temporarily relieves the sensation of bloating. Swimming also reduces cortisol, and since stress is one of the key drivers of gut disruption, this indirect effect matters.

The Stress-Gut Connection

There is a direct communication pathway between the brain and the gut known as the gut-brain axis. When you're stressed, the gut slows down, becomes more sensitive, and is more prone to bloating, cramping, and discomfort. Swimming addresses this connection in a meaningful way. Regular aerobic exercise reduces baseline stress levels and supports a more balanced nervous system. Women who swim consistently often report that their digestive symptoms, including bloating, are more manageable, even on days they're not in the pool.

Practical Advice for Swimming with Bloating

Timing matters here. Swimming immediately after a large meal is not a good idea, as it can worsen discomfort. Aim to swim at least 90 minutes after eating. If you're feeling very bloated before a session, gentle movement in the water, even just walking in the shallow end, can be enough to get things moving without making you feel worse. Keeping sessions moderate in intensity is sensible. Very high-intensity exercise can actually redirect blood flow away from the gut and temporarily slow digestion, which is the opposite of what you want.

Supporting Your Gut Beyond the Pool

Swimming is one piece of the puzzle. Staying well hydrated, eating slowly, reducing carbonated drinks, and including fibre-rich foods all support gut health during perimenopause. Some women find that certain foods trigger bloating more during this life stage than they used to. Keeping a food and symptom log alongside your workout tracking in PeriPlan can help you identify patterns and work out what's contributing most to your bloating.

When to Talk to Your Doctor