Nix The Carbonated Or Sugary Drinks
Chugging fizzy beverages might make you feel better temporarily, but theyll leave you way more bloated than before, says Dr. Smith. The same goes for sugary drinks like Gatorade. Dont let brands that use artificial sweeteners fool youthey too cause you to puff up, says Dr. Smith.
Instead, rely on your good buddy water, and aim for eight glasses a day. Mix in some green, peppermint, or fennel tea to help eliminate inflammatory mediators, says Dr. Ross.
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:
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.
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Taking Supplements Or Medications
Does Pms Change With Age
Yes. PMS symptoms may get worse as you reach your late 30s or 40s and approach menopause and are in the transition to menopause, called perimenopause.11
This is especially true for women whose moods are sensitive to changing hormone levels during the menstrual cycle. In the years leading up to menopause, your hormone levels also go up and down in an unpredictable way as your body slowly transitions to menopause. You may get the same mood changes, or they may get worse.
PMS stops after menopause when you no longer get a period.
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Easy Hacks To Reduce Period Bloating From A Gynaecologist
Do you often struggle with period bloating? A renowned gynaecologist suggests easy tips to ease bloating during periods.
Have you ever felt like you have put on weight overnight, but when you check the weighing scale, the digits havent changed much? Yet, your waistband pinches! One reason for this could be period bloat, which is a common symptom of premenstrual syndrome in women. It is a totally normal occurrence that usually happens before the start of the period.
A survey on premenstrual syndrome, published in the Indian Journal of Public Health, that was conducted on four hundred twenty-two girls showed that 35.2 per cent of girls experienced abdominal bloating. It may differ for every individual and change according to age. As women grow older, the production of pepsin, the enzyme responsible for breaking down food, decreases, causing extreme bloating during period, as the stomach has a hard time digesting fibre.
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PMS starts to show 7 to 10 days before periods, resulting in bloating, feeling heavy, stiff muscles, and body ache. This is a time when female reproductive hormones are fluctuating, and most teen girls and women feel bloated due to excessive water retention in the body. While some might get relief from bloating after the start of the period, others might take a few days more.
5 Ways To Ease Period Bloating
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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.
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Bring Up Diuretics With Your Doc
Lauren Streicher, MD, a 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.
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.
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Why Does Bloating Happen
PMS bloating occurs due to the natural fluctuations in female hormones during your cycle. There are two main hormones that influence your cycle, estrogen and progesterone. These hormones can cause bloating as they have an effect the bodys fluid regulation mechanisms. Estrogen tends to increase fluid retention. This is because estrogen causes sodium and fluid retention within the cells.
There are four main subsets of PMS: PMS-A , PMS-D , PMS-H , PMS-C . Bloating is a common symptom of PMS Hyperhydration. Other symptoms of this subset include: breast tenderness, water retention, swelling of extremities, and weight gain.
How Do You Beat The Bloat Naturally
- Magnesium is one of the most important minerals in the body! It is responsible for over 300 enzymatic reactions. Magnesium can also help to fight PMS symptoms including, anxiety, cramping and fluid retention due to hormonal fluctuations.
- Women who experience more PMS symptoms tend to have lower magnesium levels.
- A study in the Journal of Womens Health showed that magnesium supplementation helped to decrease symptoms such as weight gain, breast tenderness and abdominal bloating.
- Be sure that you are getting the right type magnesium. Magnesium bisglycinate is the most easily absorbed form of magnesium and wont cause loose stools that other forms of magnesium, like magnesium citrate.
- Food sources of magnesium include dark chocolate, pumpkin seeds, tofu and beans. So feel free to give into those dark chocolate cravings in moderation.
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Pms Symptoms And Timing
PMS may begin a week or two before your period and can present itself with a combination of physical and emotional symptoms. They include: bloating, cramping, backaches, and headaches. You might also experience irritability, sadness, and exhaustion. Talk about a buzzkill. And while all symptoms are less than fun, bloating can be particularly challenging.
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 assistant professor of obstetrics and gynecology, reproductive endocrinology, and infertility at the University of Southern California.
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.
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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.
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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.
When To See A Healthcare Provider
If period bloating has become so severe that lifestyle changes do not help and you are unable to keep up with your daily activities, talk with your healthcare provider or gynecologist. They will likely ask you to keep a symptom diary to understand when the bloating starts and what helps it.
Your healthcare provider may recommend taking diuretic medication around your period to relieve water retention and bloating. Its important to note that diuretics should never be taken with nonsteroidal anti-inflammatory drugs because of the risk of kidney damage.
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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.
Cutting Back On Salt Intake
First, you will want to reduce your level of salt intake. Salt makes you retain more water, and when you already have water retention you dont want to do anything that is going to make it worse. Reducing your salt intake can be beneficial all the time, not just when you have PMS.
You should add more pepper instead of using salt when seasoning your foods. You should also consider cutting back on fast foods and other processed foods as they are usually packed full of salt.
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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.
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.
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What Are The Symptoms Of Pms
PMS symptoms are different for every woman. You may get physical symptoms, such as bloating or gassiness, or emotional symptoms, such as sadness, or both. Your symptoms may also change throughout your life.
Physical symptoms of PMS can include:12
- Swollen or tender breasts
Talk to your doctor or nurse if your symptoms bother you or affect your daily life.
Avoid Rapid Weight Gain
Rapid weight gain is linked to bloating for several reasons.
First, a buildup of fat in your stomach area may constrain your bowels, increasing tension and contributing to bloating. Additionally, fat may have inflammatory effects, contributing to hypersensitivity in your gut .
Finally, unwanted weight gain may cause you to focus attention on your stomach area, which may increase your perception of bloating .
If you have overweight or obesity and are experiencing bloating, trying some healthy strategies for weight loss such as exercise and limiting portion sizes may be beneficial.
Summary
Rapid weight gain may contribute to bloating by increasing bowel tension, inflammation, and mental focus on your stomach area. Conversely, weight loss may help reduce these effects.
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Premenstrual Syndrome Explained Clearly
To understand how bloating appear during the PMS and how you can get rid of it, the first thing you will have to do is how PMS actually works.
First of all, you should know that PMS usually occurs in the last half of a womans menstrual cycle, but that this depends a lot on each woman.
As a matter of fact, every single symptom that is typical of PMS for one person may not be typical for the other, since every womans body is different and it can react differently to various stimuli.
Symptoms of the Premenstrual Syndrome may include the following: oversensitivity, anger, depression, crying and irritability and bloating, pain and tender breasts .
While the pain is usually associated with the release of the ovules that have not been fecundated, the other two physical symptoms are mostly associated with water retention.
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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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