Get Some Form Of Exercise At Least For Half An Hour In A Day
Exercise is the answer to almost all our ailments. Its no different when it comes to acidity, and we tell you exactly how. Lack of exercise leads to excessive deposition of fats, especially in the abdominal area. Excess abdominal fat pushes stomach acids up into the oesophagus which can further lead to frequent heartburns. Do those crunches and runs regularly to prevent acidity and shed those extra pounds.
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How To Stop Menopause Bloating
Written by Liz Brown
Menopause bloating can be painful and uncomfortable. Learn how to stop menopause bloating and find quick relief!
Every woman will go through menopause at some point in her life. For some, entering menopause can feel like a sigh of reliefno more PMS, no more menstrual cycle, and no more birth control! Freedom! For others, entering menopause is no cause for celebration because they know what awaitshot flashes , mood swings , night sweats , and even a decreased libido!
The symptoms of menopause can be a huge pain in the ovaries and can be really uncomfortable for a lot of women. If youre currently going through menopause and are experiencing some not-so-thrilling symptoms, like menopause bloating, there are some natural menopause bloating remedies to help you find quick relief. But first, lets take a look at the connection between menopause and bloating so we can fully understand what causes it in the first place.
Heres what well cover about menopause bloating:
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What To Eat To Reduce Bloating
Changes in your diet may improve period bloating and other period symptoms. Consider eating six small meals rather than three large ones. This could help to reduce bloating and keep your blood sugar levels stable throughout the day. Other diet changes to try include:
- Choose fiber-rich foods like vegetables, fruits, and whole grains to prevent constipation. Avoid fiber supplements as these can lead to more bloating.
- Eat complex carbohydrates to give your body energy and fiber throughout the day. Examples include whole-grain bread and cereal, brown rice, and barley.
- Make sure youre getting enough calcium with foods like yogurt, cheese, and leafy green vegetables.
- Limit your intake of sugar, salt, and fatty foods.
- Avoid caffeine and alcohol before and during your period.
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Is It Normal To Bloat After Period
For many women, one of these unpleasant consequences is bloating. Your stomach feels swollen and hard, you may feel puffy all over its not pleasant. Period bloat is completely normal and occurs due to hormonal changes which result in water retention, however, its not something many people talk about publicly.
Are Home Pregnancy Tests A Foolproof Indicator Of Pregnancy
During pregnancy, the body produces human chorionic gonadotropin , which can be detected in the urine. A Home Pregnancy Test checks for the presence of this hormone and declares a positive or negative result. While most home pregnancy tests are considered accurate, it is also dependent on the brand of pregnancy test you choose, as well as the timing of the test. Each pregnancy test brand recognises varying amounts of hCG in the urine. Moreover, hCG levels are low during the initial stages, and gradually increase as the pregnancy progresses. In many instances, you may take the test too early or use a less accurate test, prompting a negative result even when you may be pregnant, also called a false negative result. In some cases, certain drugs, medication, or proteins in the body may cause a false positive result. Hence, it is always best to confirm pregnancy by a doctor, via a blood test.
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What Causes Period Bloating And Tips On How To Reduce It
Have you noticed that your clothes start to feel a bit tighter in the days leading up to your period and you feel a bit more weighed down? We have been asked time and time again what causes period bloating and if there’s anything that can be done to reduce it, so we decided it’s time to give you some helpful tips and understanding around period bloating, exactly what it is and what you can do about it!
How To Get Rid Of Period Bloating
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.
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Make Some Dietary Changes
One of the best ways to reduce bloating during perimenopause is to make changes to the kinds of foods you eat. Every person will have their own individual triggers, so it is worth making a note of when you feel bloated in order to work out what yours might be. However, there are also foods that are known to generally cause bloating in most people, and avoiding them, or at least cutting down on consumption, should help with bloating. A few examples of foods that have been recognized as bloating triggers are beans, broccoli, onions, milk, and cabbage.
How To Stop Period Cramps
Dealing with cramps every month can be as frustrating as it is painful. Luckily, there are a many remedies that might help you relieve period cramps. Its important to remember that these techniques wont always work, especially for chronic conditions, but they can offer relief for mild to moderate period pain.
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Dealing With Extreme Bloating Before Period
Extreme bloating occurs during the first stage which is the follicular stage. At this stage the estrogen levels increases as the uterine lining thicken and therefore bloating and water retention becomes more extreme and stronger as ovulation occurs in this stage.
What should you do if you have severe or extreme period bloating?
During excessive bloating you should try to limit sugar and salty snacks and deep fried foods like chips because these foods increases water retention which increases bloating and can worsen all of your premenstrual symptoms.
You should opt to consume healthy foods to decrease bloating by drinking plenty of clean fluids like water but not coffee or energy drinks. You should also focus on consuming lean proteins, fresh vegetables and fruits.
You can also take supplements.
A 2010 study published in the Iranian Journal of Nursing and Midwifery Research found that daily supplementation of 250 mg of magnesium plus 40 mg of vitamin B6 reduced self-reported premenstrual syndrome symptoms more significantly than magnesium alone or a pill with no active ingredients
Still on supplementation, consider a multivitamin which includes vitamin B, vitamin C and iron.
Taking Supplements Or Medications
Take calcium and magnesium supplements.
Your diet should provide at least 1,200 mg of magnesium daily but if it does not provide you should take a supplement. Calcium, magnesium and potassium can help in reducing effects of bloating.
Foods that are high in calcium include:
- Dairy products
Take contraceptives
Oral contraceptives can reduce period symptoms. You should first consult your physician for a prescription that suits your body.
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Bloating During Menstruation Weight Gain
Gaining weight during period bloating is a common phenomenon. According to Natasha Johnson, M.D., a gynecologist at Brigham and womens Hospital in Boston, you can gain up to five pounds or more during your period.
This comes about when the female sex hormone estrogen peaks during the second stage of your menstrual cycle right before your period.
High levels of the estrogen hormone can indirectly lead your body to retain fluid making you feel bloated which can potentially cause you to gain a few pounds of water weight. The estrogen levels will eventually drop as you start your period.
Another hormone which plays a role here is progesterone hormone. Progesterone levels spike in the second half of your cycle, which leads to water retention, enlargement of breasts and sometimes water gain, this is according to Johnson.
Food cravings and overeating can also cause bloating leading to weight gain. It is normal to have food cravings and overeating during this time of the menstrual cycle are due to hormonal changes and am increase in levels of metabolism.
These are perceived by the brain due to lack of glucose which leads you to consume around 100-200 extra calories, especially if you bleed heavily. Although these habits are temporary and they disappear with the end of your period.
How to treat weight gain during period
Some of the ways of controlling weight gain during your periods include the following:
Grab Your Apple Cider Vinegar
Apple cider vinegar is known to have magic powers when it comes to helping regulating your blood sugar and improving your skin, but it can also help with stubborn period bloating.
“Apple cider vinegar cleanses the digestive tract and aids in digestion,” says Rebecca Lee, a registered nurse and founder of RemediesForMe.com. “That’s why it’s great for bloating and flatulence.”
Lee says that apple cider vinegar also balances your stomach’s pH levels, which is beneficial toward your digestive health and functioning. She adds that If you’re new to ACV, add one teaspoon to a tall glass of water.
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Cut Back On Caffeine And Alcohol
Pre-menstrually, alcohol can enhance PMS symptoms like breast tenderness, mood swings, and bloating, says Dr. Bitner. And coffee can overstimulate the digestive tract and irritate the bowels, not to mention dehydrate you, which causes you to retain water. Hey, you’ll save some serious $ by bypassing your morning latte, too.
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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Get Your Exercise Groove On
If youre moving, your guts moving, too. Research shows that exercise causes increased activity in your intestines, assisting trapped wind as it makes its way out of your body. Conclusion: reduced bloat! Working some cardio-focused activity into your routine helps your heart pump stronger and work harder and will decrease your bodys ability to retain water. Swimming is another great option. The hydrostatic function and pressure of the water on your body helps reduce swelling and increases circulation, both functions that are helpful to relieve bloat. However you choose to move your body, you wont regret it!
Avoid Alcohol And Caffeine
Both alcohol and caffeine cause bloating as they lead to dehydration and slow down your digestion. Additionally, alcohol is high in calories and also wipes out beneficial bacteria in your digestive system that usually deal with bloating. This is why it is a good idea to cut down on both, especially during your period.
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How Do I Get Rid Of Bloating During My Period
Here are some ways to reduce period bloating: follow a low-sodium diet, including fruits, vegetables, whole grains, and lean protein. drink lots of water. skip caffeine and alcohol. limit processed foods. exercise regularly. take a diuretic. talk to your doctor about whether birth control pills may help.
Why You Get Period Bloating
As Dr Penelope Law, consultant obstetrician and gynaecologist at HCA UKs 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 its 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.
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Use Cucumber To Magically Wipe Away Your Bloat
In the beauty world, cucumbers are often used to help reduce puffiness around your eyes. They do the same thing for your belly when consumed, thanks to a synergistic combination of nutrients, including caffeic acid , vitamin C, silica, and water.
Some nutrients are found in the skin, while others are in the flesh. To get the full benefits, its important to consume both parts. Consider slowly snacking on fresh cucumber slices. Cucumbers can also be juiced or added to smoothies.
Natural Ways To Get Rid Of A Puffy Face
Dehydration is one of the most common causes of facial bloating since the body retains as much water as possible if dehydrated. The face is one of the areas where excess water is stored, so counteract this tendency by drinking plenty throughout the day. Stay away from diuretic liquids such as coffee, tea, soda, and alcohol.
Salt plays a role in water retention, therefore, too much will cause puffiness and cheek swelling. If you want to control the puffiness around your face, you must cut down on your salt intake. This includes not just table salt, but foods high in sodium. Fast food, junk food, canned food, and frozen food should be avoided.
One of the newest health trends of 2017, watermelon juice offers an early morning boost, as well as a means for remedying a puffy face. The anti-inflammatory drink contains a high amount of vitamin C, which will help swelling in the face go down quickly.
Get your blood flowing to help lessen the appearance of those puffy cheeks. Doing cardio exercise three to four times a week will help the circulation of your blood, open your pores, and help you sweat out all the toxins.
Similar to a hot compress, a cold one will work just as well. Wrap three ice cubes in a washcloth and place on the puffy area of the face. Those that are prone to face swelling in the morning should splash cold water on their face when they get up.
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Consider Taking Birth Control Pills
A study published in the American Journal Of Obstetrics And Gynecology suggests that taking birth control pills may help reduce period bloating . However, some women do complain about feeling bloated even after taking the pill. So, it is best to consult with your OBGYN as the pill can have different effects on different women.
We Should Drink About 12 Litres Of Fluid Every Day To Stop Us Getting Dehydrated
Staying hydrated is often recommended to reduce menstrual bloating. Some people believe that one of the ways to reduce bloating is to drink lots of water, as it may improve kidney function. Start drinking water especially on the days leading up to your menstrual period. The amount of water to be taken daily varies from person to person as well as environment and personal health factors. The NHS recommends that in climates such as the UK’s, we should drink about 1.2 litres of fluid every day to stop us getting dehydrated. Take a water bottle with you all the time
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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