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.
Don’t 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.
Bloating usually starts to kick in about one to two days before the start of a woman’s period.
People who live a more sedentary lifestyle tend to have more sluggish digestive systems, says Dr. 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 may actually promote inflammation and, in turn, add to the bloat.
How To Stop Bloating Before And During Period: Causes Remedies And Prevention
Bloating is a condition when there is abnormal retention of water and gas in the body causing discomfort in lower abdomen, thighs, and pelvic pain. This is often accompanied with period like cramps and general lack of appetite. The feeling usually begins 2-3 days before the menstrual flow and continues with second day of menstruation.
Most women feel crankiness and mood swings too. These are also effects of hormonal changes that disappear as menstrual flow begins.
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Enjoy A Cup Of Ginger Or Cinnamon Tea
Going natural to get rid of that pain is very awesome. Drinking a cup of cinnamon or ginger tea or both can help you to fight against really bad cramps during period. The ginger tea has been found to serve as an anti-inflammatory substance which reduces pain.
The cinnamon tea also has anti-spasmodic properties which can help to reduce the risk of pain during menstruation. Enjoying a cup of these tea is of great benefit working tremendously in different ways.
Drink More Water During Your Period Cramps
Drinking enough water during your period can help to prevent the body from getting dehydrated. Water intake can help to regulate proper functioning of the body cells. Lack of enough water in the body system can dispose women to physical and mental stress and improper functioning.
It is advisable to drink enough water at all times to keep your body active. But how much water is enough?
The Institute of Medicine recommends 9 cup of fluid total per day for women. The reduction in the amount of estrogen and progesterone can cause retention of water in the body. Drinking enough water can help to flush your system and keep you hydrated always.
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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 PMS. 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.
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.
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Eat Protein And Potassium Rich Foods
In addition to avoiding salty foods, fill your plate with potassium rich foods like bananas, asparagus, melon, avocado, sweet potato and tomatoes to help maintain a good balance of fluids in your system. These type of foods helps to lower prostaglandins, which are a group of hormones responsible for causing bloating and muscle contractions. Research shows potassium decreases sodium levels and increases urine production. In this way, potassium may help reduce water retention and improve period bloating. Also try cucumbers, lemon juice, watermelon, garlic and ginger as these type of foods act as natural diuretics.
Exercise To Get Rid Of Menstrual Pain
Exercising can help to relieve pain. When you exercise, your body releases endorphin which are known to play a great role in pain management possessing morphine-like effects.
Also, exercising keeps your body active and allows for the proper flow of blood in the body. Getting involved in various exercises such as walking, swimming, running and others can help to keep your body active at all time.
Medical research has found sport women to have less pain or menstrual cramps in relation to other women. Therefore, exercising is a great way to relieve yourself of that pain.
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Minimize Foods That Can Cause Acid Reflux
Some foods that cause acid reflux can also exacerbate bloating. When you have acid reflux, you often swallow a lot of air to calm down your throat and stomach, causing bloat because thereâs just more air in your stomach. If youâre prone to acid reflux, steer clear of foods with lots of pepper, chilis, hot sauce, mustard, vinegar, tomato sauce, cloves, and ketchup â these are likely to cause some reflux, and in turn bloating.
Skip Alcohol And Caffeine
Experts believe that both alcohol and caffeine contribute to bloating and other symptoms of premenstrual syndrome . Instead of these beverages, drink more water.
If you have a hard time skipping your morning cup of coffee, try replacing it with a drink that has less caffeine, like tea, or substitute some of the caffeinated coffee for a decaffeinated type.
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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
Period Bloating: 9 Ways You Can Stop Period Bloating
It can be bad enough having a period every month many of us get a range of PMS or premenstrual syndrome symptoms like menstrual cramps, irritability and mood swings, but period bloating is another level of challenge: do we really have to go through that as well?
If youre feeling bloated, youre not alone. According to Diana Bitner, M.D., an obstetrician-gynecologist based in Michigan, about 70 percent of women experience bloating as a PMS symptom too. Feeling bloated can make you very uncomfortable and also negatively affect your self-confidence it can make you feel like you’ve gained weight with a swollen stomach. However, the good news is that there are things you can do to help. You may want to try our WUKA High Waist, with a 45% stretch around your waist. Super comfortable, especially on those bloated days.
We have our very own WUKA ambasaador who happened to be a doctor. Each month we ask her a question related to our blog and get an expertise opinion. So we asked Dr Larisa Corda one question that really bugged us. Is menstrual bloating same as pregnancy bloating? Her anwers is right at the bottom of this article…
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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.
When Does Bloating Usually Start And When Will It End
So, is it normal to be bloated before your period? Absolutely. This is the most common time for women to feel like their stomach is big and poochy. In fact, its likely the first day of your period will be the worst. So at least theres a positive side to thisyou know whats coming.How long does period bloating last, you may ask? Most women feel bloated off and on during their period. Some women experience it more in the morning, some more at night, and for others its an all-day thing. Luckily, period bloating and gas will go away around the time you stop bleeding.
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Why Does Period Bloating Happen In The First Place
You can thank fluctuations in estrogen levels and a sharp drop in progesterone right before your period. “When estrogen levels are higher, our bodies tend to retain water,” says Meggie Smith, MD, an obstetrician-gynecologist and reproductive endocrinology and infertility fellow at the University of Southern California Keck School of Medicine.
Progesterone, which is high in the latter half of your cycle, can make for a slower digestive tract, so to speak, which also may not help symptoms of bloating or fullness, she adds. Basically, it’s a bloating double-whammy.
Bloating usually starts to kick in about one to two days before the start of a woman’s period, according to the Mayo Clinic. But some women experience symptoms up to five days beforehand, often interfering with normal activities. Period bloating will typically go away once you’ve been menstruating for a few days.
Changes In Levels Of Progesterone And Oestrogen Levels
Period bloating may occur as a result of changes in levels of progesterone and oestrogen levels. The change in the balance of these sex hormones, which occurs about a week before your period starts, causes the body to retain more water and salt/ As a result of this, the bodys cells become swollen with water thereby giving you that feeling of being bloated.
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Do You Suffer From Period Bloating Is It Something Serious
As you near the time for your period to start, you dread that period bloating and all the complications that come from it.
- Why do women experience bloating before, during and after their menstrual cycle?
- What causes it and how can it be prevented?
- If bloating cannot be prevented can it be treated or remedied?
- Is there a point in the menstrual cycle that a woman might have bloating without a period?
Eight out of ten women on average suffer from bloat both before and at the beginning of their period.
Amp Up Your Magnesium
Magnesium is a powerful electrolyte that helps to regulate the balance of fluids in your system.
Talk with your doc about taking a magnesium pill or make it a point to get more magnesium in your diet before your period and belly bloat strikes. Spinach, black beans, nuts, potatoes, and brown rice are all good sources.
These Steps Will Show You How To Reduce Bloating
When you’re trying to ease the pressure off of your bloated tum , you’ll want to rely on these digestion-promoting methods to help you reduce bloating in just 24 hours. Here, we help you identify which habits and foods can help reduce bloating and rev up your metabolism along the way.
Hopefully, after you follow a few of our 25 tips on how to reduce bloating there will be minimal instances of trying to squeeze into your favorite pair of jeans.
When Its Time To Consult A Doctor
While premenstrual bloating is nothing to be too concerned about, its important to be able to differentiate between normal bloating as a premenstrual symptom and potentially serious causes of bloating. Here are a few indications that you should consult a doctor about your period bloating.
- Your bloating is accompanied by severe abdominal cramps, gas, diarrhea, constipation . If you experience these symptoms regularly, not just as part of your premenstrual syndrome symptoms, then you may be dealing with irritable bowel syndrome.
- You have monthly bloating, but you also experience an abnormally heavy menstrual flow, very painful cramps that spread throughout the abdomen and lower back, pain during intercourse or bowel movements, and painful urination when youre on your period. These are all common symptoms of endometriosis.
- You experience painful period and bloating symptoms, but you also feel a burning sensation when you urinate or have pink or red-tinged urine. These are symptoms of a urinary tract infection.
These are all potentially serious conditions that can cause bloating, abdominal pain, and other unpleasant symptoms. For those of us who experience these symptoms, its wise to talk to a doctor right away.
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Take Less Of Caffeine And Alcohol
If you want to avoid bloating, cut back on these two whenever youre getting close to your period. During your period alcohol can increase bloating and make other PMS symptoms worse, while coffee can over stimulate the digestive tract thereby irritating your bowels and also dehydrating you causing your body to retain water.
Caffeine drains out magnesium from the body, which is one of the four key electrolytes the body needs. Take less caffeine, avoid stress and eat magnesium rich foods like leafy greens, dark chocolate and sunflower seeds to boost the amount of magnesium in your body. Note that menstrual cramps can be of the signs of low magnesium.
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.
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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.
Does Lemon Water Help With Bloating
As a bonus, lemon juice helps to loosen the toxins floating around in your GI tract, relieve the painful symptoms that accompany indigestion, and even reduce the risk of burping and bloating resulting from excess gas production in your gut. Lemon water can keep your digestive system purring like a kitty all day long.
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Does Putting Your Legs Up Help Bloating
Whats more, inversions may help your body enter rest and digest mode, which stimulates digestion and supports regularity. The thinking behind this is if youre feeling bloated or cramped, lying with your legs up the wall will shift the gravitational pull on your digestive organs, helping to keep things moving.