Dont Suddenly Overdo It On The Fibre
If youre feeling shitty, it might seem like a good idea to load up on as many fruits and veggies as you canbut that tactic might backfire.
Dont get me wrong, its certainly good to have a variety of fruits and vegetables in your diet, but if you suddenly begin eating them in mass quantities during your period, you may experience increased bloating simply because your body isnt used to the fibre, says Dr. Sara Twogood, an assistant professor of obstetrics and gynaecology at the University of Southern California Keck School of Medicine.
This article was originally published on www.womenshealthmag.com
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How Long Does Period Bloating Last
When does bloating go away after period? This may vary from one woman to another. Bloating can take place up to 14 days, that is two complete weeks, before your menstrual cycle starts and through the end of menstruation. In fact, even experts from Mayo Clinic say that this condition may go away after a duration of somewhere between 1 and 14 days.
Causes Of Menstrual And Pms Bloating:
Bloating during a womans menstrual cycle is a fairly common occurrence, but why and when does it happen? When does bloating go away after period?
There are multiple stages in a womans cycle and they are:
Bloating normally occurs in the pre menstrual or pms stage, follicular and period stages. What is called period bloating is actually fluid retention and results in a feeling of being overly full or being swollen around the waist area. It is quite often very uncomfortable, annoying and bothersome.
It is not the same as menstrual cramping nor is it responsible for other menstrual symptoms such as mood swings, fatigue, back pain, or headaches. Bloating is not a serious condition but rather a very irritating one that every woman wants to stop having. Bloating most often occurs during the pre-menstrual stage as a symptom of Pre Menstrual Syndrome.
Bloating Before Your Period: What Causes It
Water retention associated with PMS can create a bloated, heavy feeling about a week before your period.
Experts arent exactly sure what causes bloating and other symptoms of PMS, but changes in hormone levels and genetics are more than likely major factors.
If youre feeling puffy and bloated, foods that contain potassium, like bananas and dark leafy greens, may help reduce water retention. They do this by counteracting high levels of sodium in the body.
Consuming lots of salty foods can make water retention worse.
Reducing the intake of refined sugars is also an important step for reducing period bloating. High-sugar foods encourage the pancreas to release a hormone called insulin, which can lead to water retention and bloating.
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.
Don’t Sleep Immediately After A Meal
Going to sleep immediately after a meal doesn’t allow your body any time to process the meal, says Dr. Sonpal. He recommends going for a walk after eating in order to produce the energy needed to digest the food. “Going to bed right after eating cripples your digestive process, slowing down the breakdown of your food,” he says.
Who Knew Dehydration Would Trigger Your Bloat
Dehydration forces your body to retain water and swell. And its a common phenomenon. In fact, it is estimated that of Americans are chronically dehydrated. Whats worse is that sometimes getting rid of excess water can be more difficult than releasing gas. Dehydration can even cause your face to bloat. No, thank you!
Causes Of Bloating During Perimenopause And Menopause
Menopause symptoms can begin several years before you reach menopause. This time is known as perimenopause. Menopause is defined as the lack of a menstrual period for 12 concurrent months. This happens because your ovaries stop producing estrogen and progesterone. After menopause, you can no longer get pregnant.
Most women experience menopause in their early 50s, though you can go through it earlier or later. Once you havent experienced a period for 12 months, youre considered postmenopausal.
Bloating may occur more frequently in perimenopause than during menopause or postmenopause. During perimenopause, your hormones are changing rapidly. That can lead to higher levels of estrogen. Estrogen causes your body to retain water, which can lead to bloating.
Bloating isnt the only symptom experienced by women going through perimenopause and menopause. Fluctuating hormones can also lead to:
- hot flashes
- swallowed air
- another health condition
Its likely that bloating after menopause is related to one of these factors rather than hormones. Thats because after you go through menopause, your hormones dont fluctuate as much as they did during perimenopause and menopause.
Surefire Tips For Beating Pesky Period Bloat
I know my period is on the way when all of a sudden my tummy feels like it’s magically expanding, I crave everything but can’t stomach anything, and my abdominal pain is absolutely no gain to anyone around me who has to deal with my sufferings and desire to just crawl right back into bed. The period bloating struggle is real, and after getting my period approximately 228 times, I’ve decided to look into why I get so bloated around that time of the month and how to go about fixing it.
Caleb Backe, a health and wellness expert for Maple Holistics, says that menstrual bloating occurs as a result of the body retaining more water than usual. “Although hormones are the root cause of period bloating, there are several nutritional factors involved too,” Backe says.
Here are five ways to help your period bloating fade away and not come back the next month.
Do Your Jeans Start To Feel A Bit Tighter In The Days Leading Up To Your Period Many Women Notice A Slight Fluctuation In Weight And Bloating Throughout Their Cycle
Period bloating and sometimes weight gain are unfortunately just other symptoms of . This usually occurs just before you start your period and may extend a few days into it. But remember that around 70% of women experience bloating as a PMS symptom, so theres no need to panic as its just part of the natural cycle of the womb that many people tend to experience.1
Even though bloating may cause some discomfort, its important to realise that this physical change is temporary and tends to ease off during, or as soon as you start your period. In the meantime, read on to find out exactly why you may gain weight just before or during your period, along with some tips to help relieve and control bloating.
Is It Bloat Or Weight Gain
Bloating should occur for just a short period of time, likely around the time of your menstrual cycle if youre in perimenopause or any time after you eat a large amount of food, eat very quickly, or eat foods that trigger bloating. Your stomach will protrude and change throughout the day with bloating. Your abdomen wont fluctuate in size throughout the day if youre experiencing weight gain.
Weight gain is a symptom of menopause, and you can adopt certain lifestyle changes to help avoid extra pounds. Eating a well-balanced diet low in salt and sugar, getting enough sleep, and exercising regularly will help with weight gain, as well as bloat. Gaining weight puts you at risk for developing health conditions like diabetes and heart disease.
Bring Up A Diuretic To Your Doc
Lauren Streicher, MD, clinical professor of obstetrics and gynecology at Northwestern University Feinberg School of Medicine, sometimes prescribes her patients a mild diuretic to help with bloating.
Its one thing to gain a little weight or be bloated, but some women also get really significant breast tenderness because of the water retention and a mild diuretic can be very helpful with that,” she says. “Its definitely not harmful.
There are also natural diuretics that you may already be consuming on a regular basis, such as caffeine, Dr. Streicher says. Of course, some people dont do well with caffeine, so I will always tell patients to also drink plenty of water and to restrict never fluid, she says.
Three Reasons You Gain Weight During Your Period
Your periods can come with a whole slew of annoying side effects, including some that start before your actual period. The weeks surrounding our periods are often peppered with some, well, less-than-ideal sensations and emotionsfrom cramping and fatigue to mood swings, headaches, and nausea. And that’s not to mention the dreaded bloat: Not only does a puffy midsection unceremoniously signal that your period is coming , but it also indicates that you may be bound for some weight gain, too.
But whether your bloating and weight gain are symptoms of PMS or if they seem to creep up while you’re already on your period, they’re relatively preventable. Ahead, we spoke to a nutritionist, science writer, and OBGYN to get their recommendations. So whether you’re experiencing PMS or your period is already in full swing, learn about effective ways to relieve bloat and period-induced weight gainand minimize symptoms for good.
Meet the Expert
- Anna Druet is a science writer, researcher, and was formerly Clues Science and Education lead. She specializes in women’s health topics, particularly reproductive issues.
- Kyrin Dunston, MD is a board-certified OBGYN as well as a Life Mastery Consultant. She is a member of the Institute of Functional Medicine and the American Academy of Anti-Aging Medicine .
- Dietitian Frida Harju-Westman is an in-house nutritionist at the health app Lifesum.
How Can You Get Rid Of Period Bloating
If bloating before and/or during your period is an issue for you, try to avoid foods that are known to cause or increase the frequency and severity of bloating. If you do need a salty snack, try to consume those foods in moderation. Reducing salt intake can decrease water retention, and the body will respond with a diminished sensation of feeling bloating,Dr. Karen Patrusky, MD, tells Woman’s Day.
Instead, Patrusky says you should eat foods that are high in potassium, like bananas and avocados, as well as foods that are high in magnesium, like nuts and seeds. Foods that are natural diuretics like asparagus, cucumber, ginger, and watermelon can also help relieve uncomfortable bloating. And, of course, drinking plenty of water can help flush out your kidneys and improve your period symptoms.
Patrusky also suggests you get your sweat on to reduce bloating, even if you’re feeling less than up to it. Exercise can improve energy and mood by increasing endorphins, she says. Exercise also induces sweat, encourages hydration, and makes us more mindful about what foods we put into our bodies.
If that isnt working, you can also try your hand at a few over-the-counter medication. If your symptoms are notable, they may warrant a medication, such as , which provides multi-symptom period and PMS relief including cramps and bloating, Dweck says. Birth control pills have also been helpful for some women to minimize PMS symptoms.
What Causes Period Bloating
There are several causes of bloating,Dr. Alyssa Dweck, MD, tells Woman’s Day. First, progesterone the hormone produced in larger amounts from mid-cycle until menstruation affects intestinal motility, she says. In other words, a change in the amount of progesterone in the body can impact the way your intestines move waste through and out of your body, by either speeding the process up or slowing it down. If the intestines move faster or slower, symptoms may occur including gas, bloating, constipation, or loose stools,” Dweck explains.
In addition to hormone changes that occur during menstruation, Dweck says that the lifestyle changes that typically coincide with one’s period can also cause bloating. You may find yourself craving saltier or sugarier foods around your period, for example, thanks to a spike in both estrogen and progesterone. While those foods are undoubtably comforting, they can also lead to bloating.
Dont Skip Your Workout Routine
I get it: Working out is probably the last thing you feel like doing. But experts say getting your heart rate up is one of the best ways to alleviate PMS symptomsincluding bloat.
People who live a more sedentary lifestyle tend to have more sluggish digestive systems, says Ross. Sweating it out can also help keep you stay regular and reduce constipation. Lighter workouts like swimming and yoga are your best bet, though; high-intensity exercises like Crossfit can actually promote inflammation, which adds to the bloat.
Bloating During Period Got You Down Try These Remedies To Feel Better Fast
Have you ever been blindsided by period bloating that seemed to pop up out of the blue? Many of us ladies know how it feels to sail through the month feeling pretty great physically, then WHAM! Were suddenly hit with bloating, cramps, and crazy weight gain. We look down in dismay to see that were spilling over the tops of our jeans like a tube of biscuit dough thats partially popped open.
Is It Normal To Experience Bloating Before A Period
Yes, the feeling of bloating just before a period is very common.
It may occur every month, once in a while, or bloating may never occur at all. Once your period arrives, or a few days into it, the symptoms should disappear. As your period progresses, water retention declines rapidly and the swelling subsides.
Use Green Tea If You Are Feeling Bloated
Green tea is one of the best anti-bloating teas. It promotes digestion, helps release gas, and is a natural diuretic.
Green tea is also packed with antioxidants, which can help repair the lining of your gut and reduce inflammation.
For best results, consume 2-3 cups per day. However, green tea does contain caffeine, so if youre sensitive, try ginger tea instead.
Check Out Alternative Therapies
If these tips dont work to help you find your perfect bloat-busting routine, consider consulting with a therapist. Therapies like acupuncture and Chinese medicinal herbs can also work to relieve painful bloating and poor blood circulation associated with PMS and dysmenorrhea.
Chiropractic adjustments have also long been touted for their ability to help with nagging period symptoms, says Dr. Brandon Buttry, CEO and chiropractor at OneHealth Chiropractic. Adjusting the lower back and pelvis ease pressure on vital nerve trunks that supply the digestive tract as well as the smooth muscle that is often involved in .
However, remember that these self-help tips are not meant to be used as medical advice or in place of treatment. So please seek a professional medical advisor or your primary doctor if you experience painful menstruation symptoms and need further relief.
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Score A Little More Shut
Sleep is often impacted by the pain of menstruation, bloating, and feeling out of sorts, says Dr. Roy. Its during these crucial hours, though, that the excess fluid in your belly is able to move back into the body and be eliminated, she explains. So aim to get eight hours a nighthere are tips to help you drift off.
Fermented Foods Are My Secret To Anti
Fermented foods, such as raw sauerkraut and kimchi, are excellent sources of probiotics. As previously mentioned, these friendly bacteria help your body digest and absorb food, especially lactobacillus, a species of bacteria predominantly found in fermented foods.
Lactobacillus helps your body break down hard-to-digest carbohydrates. The byproduct of this process is lactic acid. Lactic acid further supports digestion by stimulating the release of digestive juices and enzymes.
But the benefits dont stop there! Good gut bacteria also generate certain substances that help keep your colon slightly acidic. This is necessary to prevent undesirable, gas-producing bacteria from colonizing .
If youre new to fermented foods, start slow. Too much at once can backfire and cause bloating. A tablespoon is usually all you need to benefit.
Sowhat Helps Pms Bloating
The good news: There are some seriously easy steps you can take to de-bloat during your period. Switching up the foods you eat, like swapping in more potassium-filled foods and nixing the caffeine for a few days, can do some serious remedying to your bloated belly.
You can also consider even simpler fixes, like getting more sleep or cooking at home more often. Just scroll though the options belowthere’s definitely a remedy in this list that will work for you.
Take An Epsom Salt Bath
Relaxing in any tub is always nice, and adding two cups of magnesium-rich Epsom salt may help deflate your belly more effectively Your skin also absorbs the mineral and electrolyte, magnesium, which can help reduce inflammation and may even reduce muscle cramps. Soaking in an Epsom salt bath for 20 minutes can help alleviate constipation as well, which is another cause of bloating.
What Causes Bloating During Your Period
Bloating in general can have a number of causes.
Perhaps you had too many carbonated drinks. The bubbles can get trapped in your stomach making you feel like a balloon. Maybe you ate a huge, super-fatty meal . Fats move through your system slowly, making your belly feel bigger for longer.
Period bloating is an entirely different beast. Its most commonly reported one to two weeks before you bleed. This is classic PMS territory.
Between 5% and 8% of women experience severe PMS, but as many as have some mixture of the most common symptoms.
During PMS, your body goes through a rollercoaster of hormonal changes to prepare for a possible pregnancy. The most influential hormones are estrogen and progesterone, which are produced in your ovaries.
Rapid fluctuations in your estrogen and progesterone levels can cause you to retain excess water. This is the chief cause of bloating during your period.
Hold Off On Drinking Alcohol
Alcohol can directly damage the digestive tract and research has also found it to mess with the good bacteria in your gut. But more importantly for when you’re trying to reduce bloating in 24 hours or less, alcohol inhibits digestion, as well.
“Alcohol inhibits digestion and causes dehydration, causing the digestive tract to slow downwhich results in constipation,” says Rebecca Scritchfield, RDN. When you drink alcohol, your body switches to processing the alcohol out of your system first before digesting any food, which can leave you with a bloated stomach. It may be tough, but avoid the hard stuff while you’re trying detox.
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
Is It Just My Totm Causing My Bloating
Of course, there may be other contributing factors to the cause of bloating on your period, like water retention. As explained on Medical News Today, this is linked to “changes in levels of the sex hormones progesterone and oestrogen.”
“About a week before a woman’s period starts, levels of the hormone progesterone fall. Research suggests that changes in progesterone and oestrogen levels cause the body to retain more water and salt. The body’s cells become swollen with water, causing the feeling of bloating,” the medical site reads.
So now you know: you’re bloated on your period due to a mix of excess water and full bowels. Delightful.
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.
Why You Get Period Bloating
As Dr Penelope Law, consultant obstetrician and gynaecologist at HCA UK’s The Portland Hospital, explains: “The uterus contracts daily in a mild, almost imperceptible manner.”
“As you get closer to your period, these oscillating waves – usually from the fundus work their way down to the cervix – with a frequency of about every 40 minutes. During your period these are more intense – they originate from the lining of the uterus, called the endometrium, and are responsible for the pain some women feel,” she explains.
Although menstrual bloating is linked to these ‘contractions’, the expert explained how it’s actually your digestive system, and not your reproductive system, that causes the swelling of your lower abdomen during your monthly bleed.
“During menstruation, the bowel works more slowly because the increased contractions, waves, of the uterus have an impact on how quickly food moves through the digestive system, known as peristalsis,” Dr Penelope said.
“This leads to the familiar swollen feeling many women experience whilst on their periods and can also be linked to why you can feel more constipated during menstruation.”