Your monthly period can bring in discomfort and a range of symptoms that make your periods annoying. Nausea, acne, and backache are among the most common symptoms. However, one of the most common yet unexpected is bloating before the period.
Many women experience bloating 4 days before the period. Bloating is the feeling when you feel tightness and fullness in your belly and also gassy before your period. This makes you feel uncomfortable even wearing your favorite pair of jeans. However, you aren’t the only one, according to Diana Bitner, a Michigan-based ob-gyn, about 70 percent of women experience bloating before or during their period.
Symptoms & Causes of Bloating
Most menstruating women experience the pre-menstrual symptoms- Premenstrual syndrome or PMS almost one week before the start of their period. Among these is a bloated stomach before the period. This is because during that time, the levels of the sex hormones- progesterone and estrogen in the body experience change. This causes discomfort and painful bloating before the period.
There are several possible causes of period bloating, and it is often hard to pinpoint the exact cause. However, some of the most common causes include:
- Hormonal changes: The menstrual cycle is controlled by hormones, and hormones can cause bloating. For example, progesterone levels drop just before your period, which can lead to bloating and water retention.
- Diet: What you eat can also affect how bloated you feel. For example, if you eat a lot of salty or fatty foods, you may retain more water and feel bloated.
- Constipation: This is a common cause of bloating, especially during periods. When you are constipated, your body cannot expel gas and waste properly, leading to a build-up of these substances in your intestines. This can cause bloating, pain, and cramping.
- Gastrointestinal disorders: Some gastrointestinal disorders, such as irritable bowel syndrome (IBS), can also cause bloating during periods. IBS is a condition that affects the way the digestive system works and can lead to symptoms such as bloating, gas, diarrhea, and constipation.
If you frequently experience period bloating and it is causing you discomfort, you should see your doctor. They can help identify the cause of your bloating and recommend treatment options.
6 Ways to Reducing Bloating
Bloating occurs when the abdomen fills with gas or fluid. This can make the stomach feel full, tight, and uncomfortable. Bloating is often related to menstrual cycles and can occur during ovulation and before and during menstruation. There are a few things that women can do for PMS bloating relief.
Cutting back on salt and eating smaller meals can help to reduce bloating. Avoiding carbonated beverages, sugary foods, and dairy can also help. Drinking plenty of water and exercising regularly can also help to reduce bloating. If bloating is severe, over-the-counter medication can help to relieve symptoms.
Dietary Habits
- Cut-out salty foods
To avoid bloating during periods, avoid salty foods because the sodium they contain makes the body retain more water. Avoid processed meals as much as possible, and try to concentrate more on fresh ingredients. It is suggested to aim for 1,500 mg per day at most.
- Avoid refined Carbohydrates
Foods containing refined carbohydrates such as refined sugars and white flour, which can cause blood sugar levels to increase. As a result, the blood’s insulin level rises, encouraging the kidneys to hold onto more sodium. More water retention occurs when salt levels are higher.
- More potassium-rich foods
Potassium-rich foods are great for your periods because they boost urine production and lower salt levels, which can both assist to minimise period bloating. This can lessen bloating from periods and decrease water retention. The following foods are high in potassium: spinach, sweet potatoes, bananas, avocados, and tomatoes.
- Drink Plenty of water
Staying hydrated is also key. Drinking plenty of water helps flush out your system and can reduce the bloating caused by your period. Herbal teas can also help relieve bloating. Chamomile and peppermint tea are two of my favorites.
If you’re struggling with bloating during your period, give these dietary changes a try. They may make a world of difference.
Foods
- Ginger
Ginger has long been used as a natural remedy for all sorts of stomach issues, including bloating. It’s thought to work by helping to relax the muscles in your digestive system. There are a few ways you can use ginger to try to relieve your bloating. You can grate some fresh ginger into a cup of warm water and drink it as tea. You can also take ginger capsules or tablets, or even chew on a piece of ginger root.
- Peppermint
Peppermint has long been used for its digestive benefits. It can help to soothe the stomach and help reduce gas and bloating. And, it’s easy to take – just chew on a peppermint candy or drink a cup of peppermint tea. This will help relieve the bloating.
- Leafy greens
Leafy greens are high in fiber, which can help to regulate your digestive system. They’re also a good source of magnesium, which can help to relax your muscles and reduce cramping. If you’re looking to add some leafy greens to your diet to help reduce bloating, there are a few different ways to do so. You can add them to salads, soups, or stews. You can also sauté them or eat them raw in a wrap or sandwich.
- Cooked veggies
If you’re experiencing bloating during your period, cooked veggies may be just what you need to help relieve the discomfort. While raw vegetables are healthy and nutritious, they can sometimes make bloating worse. Cooked veggies, on the other hand, are easier to digest and can help to reduce bloating. These veggies are packed with nutrients that can help to ease bloating and period cramps.
- Pineapple
If you’re experiencing bloating during your period, pineapple may be a natural remedy worth trying. This tropical fruit is rich in bromelain, an enzyme that’s been shown to reduce bloating and inflammation. What’s more, pineapple is a good source of fiber, which can help to keep things moving along and prevent constipation, another common cause of bloating. To get the most benefit, aim to eat a few slices of fresh pineapple each day during your period. You can also add it to smoothies, yogurt, or oatmeal, or drink pineapple juice.
Sleep
The menstrual cycle can cause bloating and other digestive issues for some women. Sleep can be a helpful remedy for these issues. When you sleep, your body can rest and heal. This can help to reduce the symptoms of bloating and other digestive issues.
Moreover, your body needs to get enough rest during this period when your body is experiencing discomfort. A minimum of 7-8 hours of sleep is a must.
Exercise
If you’re like most women, you know that bloating is one of the most unpleasant symptoms of your period. There’s nothing worse than feeling like you’re carrying around a water balloon in your stomach. But did you know that certain exercises can help reduce bloating during your period?
Here are a few exercises to try:
- Low back and glute stretch
Start by lying on your back with your knees bent and your feet flat on the ground. Place a hand on your lower back and gently press your knees toward your chest. Hold for a few deep breaths, then release and repeat a few times. Next, cross one leg over the other and place your hands on your glutes. Gently press your hips forward, feeling a stretch in your low back and butt. Hold a few deep breaths, then release and repeat on the other side. Finally, bring both knees into your chest and place your hands behind your head. Gently rock your pelvis from side to side, massaging your low back with your hands.
- Kneeling abdominal twist
If you’re struggling with bloating during your period, you’re not alone. Many women experience this uncomfortable symptom, which can make it difficult to get through the day. But there’s good news – there are things you can do to help relieve the bloating and make yourself more comfortable.
One simple but effective way to help relieve bloating is to do a kneeling abdominal twist. This stretch helps to massage the digestive organs and can help to release trapped gas. It’s also a great way to release tension in the lower back and hips, which can contribute to bloating.
- Shift back arm rotation
One simple thing you can do is to shift your back arm rotation. This move helps to massage the abdominal muscles and helps relieve bloating. To do this move, lie on your back on the floor. Place your hands behind your head and bring your knees up to your chest. Slowly rotate your upper body to the right, then to the left. Repeat this 10 times.
- Glute Bridge
One of the best things you can do is a glute bridge. This simple move helps to release gas and bloating by stretching the abdominal muscles. First, lie on your back with your knees bent and feet flat on the floor. Place your hands on your hips. Next, raise your hips off the ground, using your glutes and hamstrings to lift. Finally, Hold for a few seconds, then slowly lower back down. Do 3 sets of 10-15 repetitions to relieve the bloating.
Medicine
While several over-the-counter and prescription medications can help relieve the symptoms of bloating, the birth control pill can also help. The birth control pill can help relieve bloating during your period. Many women find that their bloating is less severe when they’re on the pill.
There are a few different reasons why the birth control pill can help with bloating. First, the pill can help regulate your hormones, which can help reduce the amount of bloating you experience. Additionally, the pill can help reduce the amount of water retention that can contribute to bloating.
Natural ways
There are a few things you can do to help reduce bloating during your period. For one, watch your diet. Avoiding salty and processed foods can help reduce bloating. Instead, focus on eating plenty of fruits, vegetables, and whole grains. Drinking plenty of water can also help flush out your system and reduce bloating. Finally, exercise can help relieve bloating by helping move gas through your system. Try a moderate workout like walking or yoga.
