Dear ladies, Do you usually feel constipated and bloated while on your periods or before your periods? Well, I want you to know you are not alone. I also experience period bloating too. I think this feeling is a common symptom associated with the menstrual cycle.
There are days I feel like beating myself up because I feel bloated and can barely wear the outfit I desire. Not only that, I might spend most of the day in the restroom. Or better still, indoors in order to avoid embarrassment.
Feeling bloated before and during the menstrual cycle may be nerve-wracking and eventually have a bad impact on the self-esteem of the individual.
Women might feel as though they have put on weight or that their tummy is protruding and bulging.
Happily, there are measures that women may take that could lessen these symptoms.
This shared article will offer some advice that might help reduce period bloating. Additionally, looking at possible causes of bloating during periods and when visiting a doctor is a good option.
What is Period Bloating?
Period bloating occurs when a woman feels her stomach is heavy and swollen before or during the start of her menstrual cycle.
A bloated stomach is one of several premenstrual syndrome (PMS) symptoms that can occur 1-2 weeks before a woman’s period. Other than bloating, PMS symptoms include:
- Mood swings
- Fatigue
- Cramps
- Acne
- food cravings
- swollen breasts
- headaches
- backaches
Do you know that about 85 % [1] of women experience PMS symptoms, according to the American College of Obstetricians and Gynecologists?
Causes of Period Bloating
A bloated stomach that occurs before and during a period may result from changes in levels of the sex hormones progesterone and estrogen.
About a week before a woman’s period starts, levels of the hormone progesterone fall.
Low progesterone levels can cause the uterus to shed its lining, which eventually causes menstrual bleeding.
As well as causing menstrual bleeding, research [2] suggests that changes in progesterone and estrogen levels cause the body to retain more water and salt. The body’s cells become swollen with water, causing the feeling of bloating.
A profound research carried out in 2011 found that women retained the most water and experienced the worst bloating on the first day of their period.
Possible means of treatment
There are various dietary adjustments that a woman may take to help decrease water retention. As a result, these adjustments may aid in the relief of period bloating symptoms.
1. Avoid eating meals with excess salt.
The sodium in salt might cause the body to retain more water. Avoiding salty meals may help reduce water retention and reduce bloating during your period.
According to the American Heart Association, it recommends people intentionally aim to reduce their salt intake to 1,500mg per day. Many processed foods contain salt, so cooking meals at home using only fresh ingredients is one safe way to avoid excess salt.
2. Eat potassium-rich foods.
Do you know that eating rich meals loaded with potassium may help reduce period bloating?
A study shows potassium decreases sodium levels and increases urine production. In this way, potassium may help reduce water retention and improve period bloating.
Potassium-rich foods that may reduce period bloating include:
- dark leafy greens, such as spinach
- sweet potato
- bananas
- avocados
- tomatoes
3. Make use of diuretics
A diuretic is anything that causes an increase in urine production. Producing more urine aids the body’s ability to eliminate water. Diuretics assist in minimizing water retention in this way.
Diuretics may help relieve period bloating since water retention causes it. Many foods include natural diuretics. Women who seek to reduce period bloating may benefit from eating more of these foods.
Foods that act as natural diuretics include:
- Asparagus
- Pineapples
- Peaches
- Cucumber
- Leeks
- Ginger
- Garlic
Diuretics are also available in pill form. A doctor may prescribe these if period bloating is more severe and other home treatments have not helped.
4. Drink lots of water.
Most people believe drinking more water can help to improve water retention by improving kidney function.
If this is the case, drinking more water should help to improve period bloating. It should, however, be noted that there is no scientific backing to support this claim at present.
Conversely, drinking more water promotes hydration, which improves how a person feels in general. As a result, drinking extra water is always worth a shot.
5. Engage in Regular exercise
According to 2013 research, daily exercise may help relieve PMS symptoms. Regular exercise may help to lessen period bloating, which is a PMS symptom.
People should strive for 2.5 hours of moderate exercise every week to keep healthy.
When to see your doctor
For most women, period bloating is uncomfortable but does not interfere with their ability to go on with their day, however for others, it utterly ruins their day.
If a woman’s period bloating interferes with her everyday life, it’s advised she should seek to consult her doctor.
Additionally, if the bloating persists after your period, you should consult a doctor. Bloating is sometimes a symptom of a more serious health problem.
