Don’t Suddenly Overdo It On The Fiber
If you’re feeling bloated, it might seem like a good idea to load up on as many fruits and veggies as you can to get your system movin’but that tactic might backfire. In a 2020 study published in the journal Clinical and Translational Gastroenterology, eating high-fiber diets increased bloating among the participants.
It’s certainly good to have a variety of fruits and vegetables in your meals, but if you suddenly begin consuming them in mass quantities during your period, you may experience increased bloating simply because your body isnt used to the fiber, says Sara Twogood, MD, an assistant professor of obstetrics and gynecology at the University of Southern California Keck School of Medicine.
Check Your Salt Intake
Having too much sodium in your system can cause your cells to hang on to more water, which can lead to puffiness. Sticking with a lower sodium diet, at least around your period, can go a long way toward keeping belly bloat at bay.
Make it a point to eat more whole, unprocessed foods like fresh fruits and veggies, which are naturally low in salt. Try to cut back on takeout or restaurant food and packaged or processed snacks, which tend to be salt bombs.
How To Make Your Period Go Away
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Periods are your bodys way of showing you that your reproductive system is working properly, and not getting your period at all is usually a sign of illness or an unhealthy lifestyle. However, there are ways to make a normal, healthy period last a shorter amount of time. To make your period go away faster, you can use heat, exercise, and other habits that speed the flow of blood while also changing your diet to keep yourself hydrated and maximize your vitamin C intake. Certain medications, like birth control, can also change your cycle and shorten your period long-term.
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Take It Easy On The Fiber
If you arent used to consuming a lot of fiber, now isnt the time to start. Of course, we just recommended a load of veggies, but if you dont usually eat this way, start slowly. Eating too much fiber can leave it sitting too long in your gut and actually increase your bloat, abdominal tightness, and discomfort.
Look At Supplements And Medications
Some supplements, such as iron, can cause constipation and other symptoms of indigestion. This can increase bloating. Potassium, on the other hand, may reduce bloating by helping to balance the bodys sodium levels .
Medications may also cause side effects that affect GI function or cause indigestion. If this happens, a doctor or pharmacist can suggest alternatives that are more gentle on the digestive tract.
Although it is not common, bloating and swelling of the abdomen can signify a severe medical condition. Liver disease, inflammatory bowel disease, heart failure, kidney problems, and some types of cancer can cause bloating.
Bloating that continues for days or weeks may indicate a health issue that needs medical attention. It is advisable to speak to a doctor about ongoing bloating that does not go away over time.
People whose bloating occurs alongside these symptoms should seek medical advice:
- appetite changes or trouble eating
- bright red blood in the stool
- black or dark maroon stools
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From Ginger To Ajwain Here’s A List Of Kitchen Remedies You Can Try To Deal With Period Bloating
Among the most irritating PMS symptoms is bloating which may continue through your menstrual cycle too. Women suffering from period bloating may feel their abdomen or other body parts are slightly swollen and tight. It may also lead to reduced appetite and stomach ache. Period bloating is often accompanied by other symptoms like cramps, mood swings, acne, headache, backache among others. Changes in progesterone and estrogen levels during periods can cause the body to retain water and salt resulting in bloating. Certain dietary and lifestyle changes can help curb bloating during your monthly cycle.
“Bloating is a common early symptom of menstruation that many women experience. It happens due 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,” says nutritionist Lovneet Batra in her recent Instagram post.
Try these 5 foods suggested by Batra to reduce period bloating:
Why Are Women Bloated During Periods
The main reason for bloating during a period is a fluctuation in hormones. When you are approaching the start of your period, your progesterone levels tend to fall, causing the uterus to shed its thickened lining, which results in menstrual bleeding. Such activities in your body lead to increased sensitivity, bloating, and general discomfort.
Moreover, changes in progesterone and estrogen levels cause your body to retain more water and salt, which again leads to bloating. So hormones are not the only ones to blame for your mood swings during PMS, they are also the culprits when it comes to answering the question why you bloat on your period
However, bloating can also be connected to your genes, your diet, as well as your alcohol and caffeine consumption. Check the tips in this article to see which changes you should implement in your daily routine to keep bloating under control.
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Pack In The Potassium
Like magnesium, potassium is an electrolyte that helps keep sodium levels in check and encourages the body to release excess water.
Most of us dont get as much as we need, so hitting the recommended amount of 2,600 mg daily is a good habit to get into.
Bananas are a pretty good source, but youll actually get more bang for your potassium buck from dried fruit, lentils, acorn squash, and potatoes.
Cramps And Bloating But No Period
There are cases when you observe cramps and bloating but without a period. In such a case, the most probable underlying issues include:
If you are under medication such as antidepressants, chemotherapy treatment and birth control pills, you may experience occasional cramps and bloating in the abdomen.
Cancer of the ovaries will also lead to symptoms such as bloating and cramps in the abdomen even when there is no period to be observed. While ovarian cancer can lead to bleeding, it would not be a period and it would be lighter and more random compared to a period.
Having a blockage in your fallopian tubes can lead to bloating and abdominal cramps. This can be caused by a tumor or ectopic pregnancy. It is a dangerous situation which requires urgent medical attention.
Ovarian cysts are sacs filled with fluid that may develop on the ovaries. These sacs have many symptoms including pain during sex, bloating, nausea and vomiting. At times, you may experience painful bowel movements when you have ovarian cysts.
When either the pituitary gland or the thyroid glands or both have problems, you may experience some symptoms since they are responsible for a lot of hormones in the body.
When they produce too much or too little of specific hormones, you may experience side effects such as bloating and abdominal cramps.
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Why Do You Get Bloated On Your Period
There just isnt much that is pleasant about being on your period. And reallyeven the days leading up to it can be just as annoying. For many women, its not just bleeding, cramping, and psycho mood swings: it also means bloating. You might be one of the 70 percent of women who deal with bloating during their cycle. If you look in the mirror and feel like your boating makes you look pregnant, you are not alone.But why is this happening? Is there anything you can do? Thankfullyyes! Well give you our favorite tips and tricks, but its also good to understand what is happening to your body so you can give yourself the best chance of feeling like a human being during your period.
Menstrual Bloating Remedies To Feel Better Fast
When bloating comes on strong and all you want to do is live in yoga pants and stay in bed, there are things you can do.
Here are four natural remedies to help you get back to your life, bloating be gone:
1. Make Some Diet Modifications: The power of nutrition is incredible, and with just a few dietary modifications prior to and during your period, you may be surprised at how much less bloated you feel. Here are some nutrition hacks to beat period bloating.
2. The Power of Plant-Based Healing: We cant downplay just how amazing Traditional Chinese Medicine and potent, healing herbs are for countless ailments and symptoms like period bloating. And Elix can help with your menstrual bloating. Our Cycle Balance formulas not only help balance hormones and help get to the root of all your symptoms, but the herbs in our formulas can help reduce the water retention that often leads to that uncomfortable bloated feelingso you can feel better, faster.
In need of a natural remedy right away? Try using a chasteberry tincture or sipping on some chasteberry tea. Studies have found this berry to be incredibly beneficial for easing PMS symptoms including water retention and even cravings.
Dandelion leaf tea can also be great for period bloating. It acts as a natural diuretic to help reduce some of that uncomfortable fluid retention while also giving the body a little extra potassium boost.
Know When to See a Doctor
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Ways To Get Rid Of Period Bloating
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
Don’t skip your exercise routine
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 pain reliever
Avoid suddenly consuming too much fiber
Got It But When Should You See A Doctor
Yes, period bloat is super normal, but if it doesnt seem to cycle with your cycle , or the bloating and your other PMS symptoms are really bothering you, talk to your ob-gyn.
Your doc may suggest keeping a symptom diary, according to the Mayo Clinic. This will help you keep track of your bloating and give your MD useful data to help determine next steps.
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The Actual Cause Of Feeling Bloated Is The Digestive System And Not Your Reproductive System
According to Dr Penelope Law, a consultant Obstetrician and Gynecologist at the private Portland Hospital, the uterus contracts in a very subtle manner every day. As you get closer to your period, these mild contractions, which usually happen at the upper end of your uterus, gradually move down to the cervix with an increased frequency of about every 40 minutes. This becomes more intense by the time you get to your period and can be responsible for the pains some women experience during their period. Although period bloating is linked to these contractions, Dr Law explains that the actual cause of feeling bloated is the digestive system and not your reproductive system.
During your period, the bowel becomes slow as the increased contractions of the uterus slow down the speed of food through the bowel . This process creates the swollen feeling many women experience during their periods and this can also be linked to constipation during menstruation.
Understanding What Bloating During Period Really Is
Period bloating may seem like some kind of dark magic that makes you gain 2-5 pounds of weight overnight. But once you understand the mechanisms behind it, youll realize it isnt as mysterious or sinister as you think. Occasional bloating often occurs as a result of excess gas and disturbances in digestion. Some people find that certain foods always cause them to become bloated afterward.
But period bloating is a little bit different from regular diet-related bloating. For most women, that unmistakable period-related bloated feeling usually happens a few days before menstruation. It is a common PMS symptom that can sometimes cause discomfort and embarrassment. Some women only experience minimal bloating, while others may get so bloated that they find themselves wearing sweats and yoga pants because they cant fit into their jeans until the bloating subsides.
So, lets dive into the nitty-gritty of what causes period weight gain and bloating. It turns out the same primary culprits are responsible for your menstrual bloating, period cramps, menstrual bleeding, and other fun monthly symptoms. Thats right, your hormones are primarily to blame for that sloshy way your belly feels right before and at the beginning of your period.
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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.
Get Ready Here It Comes
Knowing when the bloat is about to begin can help you take steps to stop it before it starts or at least keep the pressure and puff to a minimum. In general, you can count on PMS symptoms to start up around 5 days before your period is expected to start and ease up around when your period arrives.
Of course, every womans cycle and pre-period experience are a little different. If you track your symptoms for a few months, chances are youll start to uncover a pattern for when your bloating typically starts up.
Keep a journal or use a period tracker app as long as youre consistent about recording your symptoms, either will get the job done.
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Consult With Your Doctor If Nothing Helps
Bloating during a womans menstrual cycle is typically uncomfortable, but it does not prevent her from going about her day. However, if period bloating affects your everyday activities, it is a good idea to talk to your doctor.
If your PMS symptoms, such as bloating, dont go away after your menstrual cycle, its an indicator of a more serious medical condition, and further testing may be necessary.
Your doctor may recommend a symptom diary. This will enable you to monitor your bloating and provide your doctor with vital information for deciding the best course of action.
Progesterone Estrogen And Bloating
Progesterone and estrogen are two hormones that fluctuate during a menstrual cycle that have significant impact on a womans fluid retention.
Elevated estrogen levels just before a period can cause women to retain more water than usual.4 A drop in the hormone progesterone, which helps to rid the body of excess salt and fluid, means that that water retention may lead to bloating in the days leading up to a period.4 Cells retain more water than they normally do, which can lead to a distended, uncomfortable feeling in the belly, as well as the fingers and feet.2
At other points in the cycle, a build-up of progesterone, which is also responsible for the growth and thickening of the uterine wall, can lead to dry stools and constipation.3
Fluid retention and constipation can both lead to painful, prolonged period bloating.5
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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.
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