Bloated? Puffy? Fluid Retention in Perimenopause

If you have reached that stage where your rings feel tighter, your ankles look rounder by lunchtime, or your stomach can swing from flat to inflated in the space of a morning, you are not imagining it. Fluid retention is one of the most common and least discussed experiences of perimenopause. It can feel unpredictable and intrusive, particularly when it arrives alongside so many other midlife shifts.

This guide explains what is happening, why it is happening, and the everyday strategies that can help.

Why fluid retention becomes more common in perimenopause

Perimenopause is a period of fluctuating hormones rather than a smooth, linear decline. Oestrogen and progesterone influence sodium balance, kidney function and the movement of fluid between tissues. When hormone levels swing, it can influence how efficiently the body regulates fluid.

Stress, disrupted sleep, dietary changes, alterations in physical activity and increased inflammation can all add another layer. For many women, this combination leads to puffiness, bloating, swelling, water retention or a general feeling of heaviness that comes and goes without warning.

What fluid retention in perimenopause feels like

Women often report:

• Puffiness around the face, especially in the morning

• Swelling in hands, feet or ankles

• A tight or uncomfortable abdomen

• Clothes fitting differently throughout the day

• A sense of heaviness

These sensations often fluctuate, which can make the experience more frustrating.

What actually helps

Fluid retention often improves with simple, sustainable habits rather than drastic interventions.

1. Gentle, regular movement
Walking, stretching, yoga and strength training all help with circulation and lymphatic flow. They also support muscle mass, which plays a role in how the body holds fluid.

2. Hydration and sodium awareness
Drinking too little water can encourage the body to hold more of it. At the same time, a high sodium intake can make puffiness worse. Hydrating foods and consistent fluid intake can support balance.

3. A whole food approach
Foods that contain potassium, fibre and antioxidants support the body’s natural regulation of fluid. Leafy greens, avocado, legumes, nuts, bananas, berries and whole grains are all options many women find beneficial.

4. Magnesium rich foods and functional blends
Magnesium plays a role in normal fluid balance and muscle function. Foods naturally rich in magnesium are useful, and many women also choose functional drinks containing magnesium glycinate as part of their daily routine. Our Super Lattes all contain magnesium glycinate, which is chosen for its gentle nature and the role it plays in supporting the nervous system during challenging phases of perimenopause.

Explore SheBANG! super lattes here.

5. Calming, consistent sleep routines
Poor sleep and high stress can influence cortisol patterns, which in turn may affect fluid balance. Creating a wind down routine, reducing caffeine intake later in the day and setting consistent bedtimes can all contribute to steadier rhythms.

Many of our customers enjoy a Peri Chai Latte or Peri Rose & Vanilla Latte in the morning to replace their coffee so as to reduce caffeine and help support their perimenopause symptoms.

6. Supportive rituals that encourage consistency
A comforting daily drink can anchor new habits. Many women build a simple routine using products such as our Peri Hot Choccy, Peri Chai Latte or Peri Rose & Vanilla Latte as a grounding moment. These blends contain ingredients carefully selected for women navigating perimenopause and can be an easy way to create a calming pause in the day while also including ingredients that help manage common perimenopausal symptoms.

When to seek further support

Most fluid retention in perimenopause is harmless, although frustrating. It is still important to consult a healthcare provider if swelling is severe, painful, sudden, or isolated to one part of the body.

A final thought

Fluid retention is a sign that your body is moving through a significant transition and recalibrating as it goes. With realistic expectations, simple habits and supportive daily rituals, most women find this symptom becomes far easier to navigate.