Be Mindful Of How You Eat
Whatever it is youre eating, being mindful and doing so in a specific way can aid in less period bloating. For example, try to eat more slowly while consuming smaller and more frequent meals. Also, try to chew your food well before swallowing to aid in less digestive action. Additionally, sitting up straight whilst you eat, and taking a relaxed stroll after your meal, can help reduce dreaded period bloating.
Is There Anything I Can Do To Avoid Period Weight Gain Altogether
Tbh, no, not really, but you can minimize it. “The period weight gain caused by hormonal fluctuations is not entirely avoidable, but can be improved,” says Dr. Chambers.
One way to minimize your period weight gain is keeping an eye on what you eat while you’re on and off your period. “Theres a saying that you crave what you eat. Eating healthier in between menstrual cycles is just as, if not more, important than just what you eat while on your period,” explains Dr. Chambers. “Eating healthy foods like fruits, vegetables, and lean meats can help minimize calories and prevent excessive intake.”
She also recommends eating more frequent smaller meals, instead of infrequent larger ones, which can turn down your cravings for that greasy slice of pizza.
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Hormonal birth control can also help you mitigate period weight gain, says Dr. Chambers. “Hormonal medications like certain types of birth control that prevent ovulation, will lessen hormonal fluctuations and thus lessen this type of weight gain/water retention.” If getting on or switching your birth control method is something you’re interested in, consult your doctor.
But if all else fails, just wait it out. Weight fluctuation during your period is totally normal. But if you’re really worried about it, check in with your doctor.
Youre Having A Ton Of Cravings Therefore Eating Differently
The increase in progesterone levels leading up to your period can also ramp up your appetite and you may find yourself eating more calories during this time, says Dr. Horton. Wild guess: Your period probably doesn’t leave you craving broccoli. It’s the salty and sweet stuff that’s on your mind.
Those foods contribute to period weight gain, says Lisa Dabney, MD, an assistant professor of obstetrics, gynecology, and reproductive science at the Icahn School of Medicine at Mount Sinai. Why? Munching on salty chips and simple carbs, like candy or donuts, leads to fluid retention, she explains, resulting in a little extra water weight.
If you’re soothing yourself with Dominos and ice cream , it’s possible that an extra pound may stick around after your period peaces out. .
If you’re trying to lose weight or control bloating, make sure youre hydrated, seek out lean protein like Greek yogurt to keep you full, and eat mindfully. When those sugar cravings strike, reach for fruits instead, which have natural sugars and can keep you hydrated, says Dr. Horton.
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Youre All Kinds Of Backed Up
Your cravings might have you noshing more, but thats not the only reason you could end up with bloating. According to M. Kathleen Borchardt, MD, an ob-gyn at Houston Methodist, levels of the hormone progesterone rise in your body before your cycle starts, and it acts as a smooth muscle relaxant, slowing down spasms in your gastrointestinal tract. As a result? You might notice your digestive tract gets a bit jammed.
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The progesterone can slow down your normal gut motility and result in constipation, Dr. Borchardt explains, adding that you can take a probiotic if youre constantly battling the GI bulge during your period.
As an added bonus, if you suffer from the opposite problem during your period, the probiotic may help with that too.
How To Beat The Bloat: Ways To Reduce Period Bloating
Now that youve understood the factors behind period bloating, how do you tackle it? Fortunately, there are different ways to reduce bloating during your period. As you explore these different methods which we will discuss in details, we encourage you to seek medical advice from your doctor especially when the bloating continues to happen after your menstrual flow. Since the causative factor of bloating dwells more on the digestive system, a review on your eating habits or the type of foods you eat can go a great way to reduce your bloating.
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Youre Overloading On Caffeine
It’s really tempting to load up on caffeinated beverages during your period because you feel so damn tired. But suddenly introducing more coffee into your diet can also introduce some, uh, gastrointestinal issuesnamely bloating and discomfort.
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But coffee’s not the only culprit. Anything with caffeine contributes to thisand that goes double for carbonated drinks.
Some women are also often mistaken in thinking carbonated beverages are hydrating,” says Sara Twogood, MD, an assistant professor of obstetrics and gynecology at the University of Southern California Keck School of Medicine. But that’s not the case, especially since soft drinks usually also come with a ton of added sugar or artificial sweeteners, which are even worse for bloating.
Why Gas Smells So Bad
Abbe Wain, MD, assistant professor of obstetrics, gynecology, and reproductive science at Icahn School of Medicine at Mount Sinai in New York City, explained why gas before a period might be worse. Dr. Wain said that plenty of patients have complained of way worse gas when menstruation is about to start.
Dr. Wain said different theories explain why period farts happen. A lot of it has to do with why farts smell in the first place.
Farts are a “healthy, natural, and normal byproduct of digestion,” Ana Tuyama, MD, a gastroenterologist with New York Gastroenterology Associates, said.
Though accidental farting can embarrass you, it doesn’t usually mean something’s wrong with your healtheven if it’s stinky. “Smelly gas is usually the result of bacterial fermentation of food/stool matter in the colon,” Dr. Tuyama said. Normal gut bacteria feast on the foods you eat and produce stinky sulfur-containing compounds.
“Smelly gas is often associated with consuming a fiber-rich diet that includes foods high in sulfur,” Dr. Tuyama said. And plenty of healthy veggies fall into this category.
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When Does Period Bloating Occur
Youll likely experience bloating well before the start of your period. Bloating is considered a very common symptom of PMS. Symptoms of PMS can begin a week or two before your period starts. You may bloat every month, once in a while, or not at all. Relief from bloating may occur immediately after you start your period or a few days into it.
You may have other PMS symptoms. The American Congress of Obstetricians and Gynecologists state that up to 85 percent of women report physical symptoms related to their period. Besides bloating, other common symptoms include:
You should talk to your doctor if your bloating:
- does not go away after your period
- is severe enough to affect your daily activities
Severe bloating may be a sign of a medical condition or may need to be treated differently.
Is Birth Control Making Me Feel Bloated
Your pants feel tight, youre gassy, and youve fully contorted into the Hunchback of Bloate Dame: its here, its the PMS bloat, right?
Although multiple factors contribute to bloating, birth control is a major cause of bloating and gas. So how do you stop birth control bloating? No information is too much information when it comes to your health. We tell all below.
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Menstrual Fatigue: Why Am I So Tired On My Period
Do you find yourself dragging to get out of bed while on your period, only to collapse back into it as soon as possible?
Menstrual fatigue is totally normal, and it doesnt mean anything is wrong with you.
Menstrual fatigue can happen before or during your period or both.
The sheer exhaustion of it can make it difficult to carry on with work and everyday tasks.
Even though its normal, you still may be wondering why it happens, and if theres anything you can do to combat it.
Preventing Bloating And Weight Gain:
So can this bloat be prevented along with the fluid retention and weight gain that at least 40% of all women suffer monthly? The best ways to attempt to prevent extreme bloating is to limit the outside factors that can add to it. You cannot prevent the increases in hormones but you can eliminate factors that will increase the fluid retention and therefore the bloat.
Some things to consider are:
- Reduce your dietary intake of salt which in itself leads to fluid retention.
- Reduce your dietary intake of sugar, alcohol and caffeine around the middle of your cycle because these items can also be responsible for some additional bloating.
- Drink at least 8-10 eight oz. glasses of water which will lead to reduced bloating. We realize this is counter intuitive but the more water you consume the less bloating you will have.
- Exercise will increase blood circulation if done on a regular basis and will help prevent bloating.
- Avoid rich, fatty and gassy foods. These foods are hard for the body to digest and therefore will add to the sluggishness of the digestive system and add to bloating. Avoid red meat and dont overeat and avoid any unneeded fats such as adding oils when cooking. No fried foods, chips or nuts. Avoid the gassy foods that are mostly in the vegetable family such as broccoli, beans, cabbage, lentils, cauliflower, milk, corn, potatoes, peas, artichokes and wheat bran in order to prevent period bloating and menopausal bloating.
Period Vitamin
Menopausal Bloating:
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You Have Undiagnosed Pmdd
In some rare cases, very noticeable mood swings are indicative of something more than just PMS symptoms. If you notice that your mood swings are out of control and they’re affecting relationships in your life, you may want to talk to your doctor about premenstrual dysphoric disorder . Up to 10 percent of menstruating women suffer from this disorder, and it often goes undiagnosed. According to Dr. Dweck, “This is like PMS on steroids, where people are absolutely debilitated” due to the emotional plummets.
Dr. Dweck tells Bustle that the key to knowing that you’re stepping into PMDD territory is whether your emotional ups and downs are affecting the relationships in your life. This includes anyone from your co-worker to your partner. As soon as you notice this happening, visit your OBGYN and see whether it’s time to think of some treatments for PMDD.
How Do You Stop Bloating Before Your Period
To help limit bloating before your period, you can try the following:
- Avoid salty foods.
- Eat potassium-rich foods.
- Try natural diuretics .
- Avoid refined carbohydrates. They can cause an increase in blood sugar levels, which further raises insulin levels and causes the kidneys to retain more sodium.
- Exercise regularly.
Your health care provider can provide further advice on other possible remedies for water retention, such as diuretics.
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How Much Weight Is Considered Normal To Gain During Your Period
It’s not uncommon for the scale to swing, regardless of having a period or not, explains Charis Chambers, MD, a gynecologist in Houston. “An average adult has weight fluctuations of up to five pounds in a single day, so it is safe to say that weight changes within that range are normal,” Dr. Chambers sayson your period or not.
But PMS can make it more likely that you will experience these weight fluctuations, says Dr. Chambers, who adds that bloating and weight gain are some of the physical symptoms associated with PMS.
So how much weight gain is normal? Many women typically see around two to six pounds of weight gain around their period, but every body is different. You may notice that your clothes feel tighter and bloating around your abdomen, arms, legs, and breasts, says Jodie Horton, MD, an ob-gyn in Oakton, Virginia, and the chief wellness advisor for Love Wellness. But fear not period weight gain caused by water retention usually goes away about three to five days after your period starts.
Period weight gain usually goes away about three to five days after your period starts.
Though if you’re experiencing rapid or persistent weight gain, it’s best to speak with a doctor who can determine if there are other issues at play besides your period. Dr. Chambers also recommends seeking medical advice if you feel like your PMS symptoms are beginning to interfere with your life.
Is Bloating A Sign Of Period Or Pregnancy
Bloating could be a symptom of either PMS or early pregnancy. Bloating before and during a period is triggered by changes in the levels of estrogen and progesterone. Hormonal changes in early pregnancy also cause a feeling of bloating, similar to common symptoms just before the start of your period. Bloating in early pregnancy makes some people feel more snug than usual in their clothes.
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What Should Be Done To Reduce Bloating Before Menstruation
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Cook At Home More Often
Of course, not everyone has the time or ability to make home-cooked meals nightly. But when you can, try to make it a habit, as making your own meals can drastically decrease bloating.
People are often unaware of hidden salt in restaurant meals, as well as in processed foods, Dr. Streicher says. Of course, thats why restaurant meals taste so good, but if you do your own cooking you can make sure not to over-salt your food, which can make a huge difference as far as keeping bloating down.
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Drink Peppermint And Fennel Tea
Drink peppermint and fennel tea: Peppermint tea can be very beneficial for your digestive system and help alleviate problems like bloating, stomach gas and flatulence. Peppermint has relaxant and antispasmodic properties and can help relieve cramps and spasms in the gastrointestinal tract, bile duct and gallbladder. This improves the passage of both food and swallowed air through the digestive tract, allowing them to go through smoothly and without pain or discomfort.
According to herbalists, fennel seed is an effective aid to digestion. It can help the smooth muscles of the gastrointestinal system relax and reduce gas, bloating, and stomach cramps.
Say So Long To Stress
Women with higher perceived levels of stress are more likely to have disruptive PMS symptoms, bloating included. Finding ways to relax and unwind can help tame the tension, and as a result, stave off some puffiness.
Start hitting up yoga more often, carve out time for meditation or journaling, schedule a massage, or get in the habit of sniffing some calming essential oils. If it helps you feel more chill, it works.
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What Are Common Period Symptoms
There are 10 super common signs that your period is about to start. Just because we need something to look forward to .
1. Crampsugh, make sure you have your favorite pillow to hug.2. Breaking outno matter your age, your period can make you feel like a teenager again! Hurrah3. Tender breastsfor some women, you might hardly notice this. Others find even putting a bra on can be painful.4. Mood swingsever feel like killing someone and you have no idea why? Or perhaps you get emotional when watching Daniel Tiger with your kids.5. Exhaustionneed a nap three times a day? We totally understand. Your body is working super hard, and you might need to take it easy.6. Upset stomachgassiness, nausea, diarrhea, constipation.7. Headaches8. Lower back painthe contractions in your uterus and your abs can often cause your back to contract, too.9. Trouble sleeping
10. Bloating.
What Causes Fatigue During Period
Hormones
Like many bodily operations, menstrual fatigue can partly be attributed to hormonal fluctuations.
Your estrogen levels rise before ovulation to support a potential embryo, and then drop when fertilization doesnt occur. Since estrogen can make you feel energetic and alert, this sudden change can leave you feeling tired and weary.
In the case of estrogen dominance, estrogen levels in the body outweigh progesterone. Progesterone is necessary for regulating your period, and keeping symptoms of high estrogen in check. When this delicate hormonal balance is off, you may feel extra fatigued.
Period Ouchies
Pain is exhausting, theres no doubt about that. If you get period cramps, whether mild to severe, they can leave you feeling extra fatigued.
You can try these natural remedies for period cramps, or reach for ibuprofen if that works for your body.
Underlying Conditions
For people with conditions like endometriosis or PCOS, menstrual symptoms can be that much more intense. Along with potentially irregular periods, intense cramps, and heavy flows, people with reproductive health disorders may experience extreme menstrual fatigue.
Other conditions that could cause menstrual fatigue include thyroid disorders. The thyroid is a tiny gland that helps regulate normal bodily processes, like your metabolism, as well as hormone function.
Symptoms from thyroid disorders can be exacerbated during menstruation.
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