Period bloating is one of the recognizable indicators that your period is approaching, regardless of whether you have a natural sense of when it will arrive or use a monitoring app to notify you. That's right, you may skip wearing your go-to pair of slim jeans and choose a comfy pair of oversized sweatpants instead.
Although uncomfortable, period bloating is a common and generally normal occurrence. Bloating is thought to affect 70% of women during their periods. Although most women feel the swelling one to two days before the start of their period, some women may feel it up to five days earlier. Bloating related to your period usually goes away after a few days of menstruation.
When a woman thinks her stomach is heavy and swollen right before and during the start of her period, this is known as period bloating. Another premenstrual syndrome (PMS) symptom that might appear one to two weeks before a woman's cycle is bloating. Bloating is just one of the PMS symptoms; others include tiredness and mood swings.
You can blame the fluctuations in estrogen levels as well as a rapid decline in progesterone just before your period. Our bodies have a tendency to retain water when estrogen levels are greater.
Progesterone, which is abundant in the second half of women’s cycle, can slow down digestion, which may enhance bloating and fullness symptoms. In short, it's a double-whammy of bloating.
Bloating typically begins to appear one to two days prior to the beginning of a woman's period. However, some women report symptoms up to five days in advance, frequently interfering with daily activities. Once a woman has been menstruating for a few days, period bloating will usually go away.
To reduce bloating during the period, there are several really simple steps women may take. Your bloated belly may respond well to a change in your diet, such as adding more potassium-rich meals and cutting out caffeine for a few days.
Simpler solutions like getting more sleep or cooking more frequently at home can also be taken into consideration. The most essential ways to get rid of period bloating are discussed below:
Choose foods high in potassium and protein
Put healthy ingredients on your plate to prevent you from bloating. According to Isabel Smith, RD, a nutritionist and fitness specialist located in New York City, "high-potassium foods like bananas, melon, tomatoes, and asparagus assist support a balanced of fluids." The same is true of good fats like those found in salmon, almonds, and chia.
Another sure thing is protein; choose tofu, fish, and chicken. Even during your period, you'll feel lighter on your feet if you consume foods that work as natural diuretics, such as celery, cucumbers, watermelon, lemon juice, garlic, and ginger.
Foods that cause gas should be avoided
Although broccoli and Brussels sprouts may be the inspiration for your favorite healthy-eating Pinterest boards, they also contain raffinose, a complex sugar. Gas and bloating result from the lack of an enzyme in humans that would help break it down appropriately. Beans, cabbage, cauliflower, and lettuce are more food items in this group.
Don't skip your exercise routine
According to doctors, one of the greatest methods to reduce PMS symptoms, including period bloating, is to increase your heart rate. People who lead more sedentary lifestyles frequently have slower digestion. You may avoid constipation and maintain regularity by exercising. Your best option is to engage in easier exercises like yoga and swimming, while strenuous exercise may actually increase inflammation and cause bloating.
Reduce your intake of alcohol and caffeine
Alcohol can make premenstrual PMS symptoms including mood swings, bloating, and breast tenderness worse. Additionally, coffee can actually boost the digestive system, irritate the bowels, and dehydrate you, which makes you retain water.
Take an OTC (over-the-counter) pain reliever
Ibuprofen and naproxen (found in Advil and Aleve brands) prevent the molecules that produce inflammation and, as a result, period bloating. Take 200 to 400 milligrams every six to eight hours a few days before your period.
Avoid suddenly consuming too much fiber
Loading up on as many fruits and vegetables as you can to get your system going can seem like a smart idea if you're feeling bloated, but that strategy could backfire.
A variety of fruits and vegetables is obviously beneficial, but if you suddenly start eating a lot of them during your period, you can experience more bloating simply because your body isn't used to the fiber.
More often prepare meals at home
Of course, not everyone has the time or the skills to prepare home-cooked meals every night. Making your own meals, though, can significantly reduce bloating, so try to make it a habit whenever you can. The reason why restaurant meals taste so nice is because they are over-salted, but if you prepare your own meals, you can control the amount of salt you use, which can significantly reduce bloating.
Avoid carbonated or sweetened beverages
While drinking carbonated beverages may briefly improve your mood, they'll just make you feel much worse by making you even more bloated. The same is true for sweet beverages like Pepsi. Instead, stick to eight glasses of water each day and rely on your reliable friend. Teas like fennel, peppermint, or green tea can be added to help reduce inflammatory mediators.
Consult your oncologist about taking the pill
Not only are oral contraceptive pills an excellent method of pregnancy control, but it also greatly lessens period pain and regulates hormones. In fact, research has shown that it reduces the impact of PMS. Nowadays, you may make a virtual appointment with a doctor to obtain a prescription for the medication in many states.
Get a little more rest
Menstrual pain, period bloating, and being out of sorts can all have an influence on sleep. However, it is only during these vital hours that the extra fluid in your belly can return to the body and be removed. Therefore, try to get eight hours of sleep each night.
Period bloating is very natural, but you should consult your oncologist if it doesn't seem to fit with your cycle (and is more of an ongoing issue) or if it is truly affecting you along with other PMS symptoms. Your doctor might advise maintaining a symptom diary. You can then keep track of your bloating and provide your doctor with information they can use to decide what to do next.
There is a distinction between bloat and weight gain, even if bloating may cause the scale to read differently. The good news is that after the bloating goes away, your weight will probably start to normalize again.