Tired of the Bloat? How to Reduce Summer Bloating for Women Over 35 Without Cutting All the Fun
Feel good in your jeans and at the BBQ, with tips that actually work for women 35+
Feeling bloated this summer? Here’s how to reduce summer bloating for women over 35, without giving up your favorite foods, trips, or fun.
In this article, we'll be covering the following:
Summer's here, and so is the bloat.
You swore this year would be different.
You’re eating “cleaner,” moving more, and trying to be mindful...
But one weekend cookout, a little vacation indulgence, or a late-night snack. and suddenly your jeans feel snug, your stomach feels swollen, and you're googling, “How to reduce summer bloating for women over 35.”
You’re not alone, and more importantly, you’re not doing anything wrong.
Your body’s just trying to tell you something.
Let’s decode it, together.
What is the main cause of bloat?
Bloating isn’t just uncomfortable, it’s exhausting. And for women 35+, hormonal shifts can make things worse.
Estrogen and progesterone fluctuations during perimenopause slow digestion and change how your body processes certain foods. Combine that with common summer triggers—like carbonated drinks, BBQ marinades, chips, and alcohol—and you've got a bloated belly cocktail. 🥴
Add stress, dehydration, and a shift in routine (hello, vacations and kids home from school), and your gut gets thrown off fast.
Your bloat isn’t random—it’s reactive.
How do I get rid of my bloat?
Here’s how to reduce summer bloating for women over 35, without giving up your joy:
1. Hydrate, But Strategically
Just chugging water isn't enough. Pair it with minerals (like a pinch of sea salt or an electrolyte mix) and lemon to support digestion and reduce water retention.
Summer Tip: Start your day with warm lemon water + a pinch of sea salt before coffee or food.
2. Watch Your Food Pairings
Instead of cutting out entire food groups, be more intentional with how you combine foods.
Pair fruit with protein (ex: berries + Greek yogurt)
Avoid stacking starches + sugars + alcohol in one sitting
Add bitter greens like arugula or dandelion before meals to wake up digestion
3. Move Gently After Meals
You don’t need to hit the gym right away, just go for a 10-minute walk after eating. It aids digestion, reduces bloat, and balances blood sugar.
4. Use Cooling, Digestive Support
Peppermint tea, ginger water, and even a couple drops of digestive essential oils (like ginger or fennel, diluted on the belly) can work wonders.
Bloating often stems from sluggish digestion, not too much food.
5. Stop Ignoring Your Body's Signals
That afternoon crash? That tight waistband? That mental fog? It’s not normal, and it doesn’t have to be your summer reality.
Start journaling your symptoms and patterns. Notice what foods, habits, or stressors seem to be linked. You don’t need to “cut out everything,” you just need to listen better.
Does hot weather make your stomach swell?
Yes, and here’s why:
Increased heat can dilate blood vessels and cause water retention, especially in the belly, hands, and feet. If you’re dehydrated (but still drinking iced coffee or wine), your body will hold onto every drop of fluid.
Pair that with higher cortisol levels from stress or poor sleep, and digestion slows. The result? Puffy, sluggish, uncomfortable bloating.
Does bloating go away with exercise?
Yes, gentle movement can help!
Walking is the best tool for immediate relief
Yoga twists and forward folds support gut motility
Strength training supports long-term metabolism and hormone balance
But overtraining or intense HIIT when already bloated can actually make it worse. Move with intention, not punishment.
💜 Recap: You don’t need to give up the summer fun. You just need a plan that works with your body.
You deserve to enjoy your cookout, take the vacation, wear the sundress, and still feel light, energized, and comfortable in your skin.
This isn’t about being perfect.
It’s about getting smarter, tuning in, and honoring what your body needs, especially in this season of life.
Start small. Start with hydration. Start with that post-dinner walk.
And if you want a step-by-step Reset that supports your digestion, energy, and hormones all summer?
👉 Check out the 4 Week Reset Here.
FAQ
How to gain energy fast?
Hydrate with electrolytes, get 10 minutes of sunlight, eat a protein-rich snack (like cottage cheese + berries), and move your body.
What herb gives you the most energy?
Try ashwagandha for energy + stress relief or rhodiola for stamina. Always check with your practitioner.
Can lack of sleep cause lack of energy?
Yes, and it can also worsen bloating, cravings, and hormonal imbalance. Aim for 7–9 hours with a solid nighttime wind-down routine.
Now go forth and bloat less this summer, beautiful.
Because your body isn’t trying to sabotage you, it’s trying to speak to you.
Start listening.
To your energy (the kind that lasts),
Mary Louise 💜💪
Ready to ditch the crash and start fueling your body your way?
Message me directly for personalized support.
You’ve got this and I’ve got you.
I am a health and wellness personal trainer and the owner of Health Your Way, specializing in helping busy, career-driven women in midlife who are balancing demanding careers, caregiving, and their own well-being. With a focus on sustainable habit, hormone health, and a balanced approach, I empower women to make real, lasting changes in their health and weight loss journey without feeling overwhelmed or exhausted.
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