By Destiny Dennis
(BLACKMOMSFITNESS)
Many women experience bloating as an early indication of menstruation and this is normal. It may appear that you’ve gained weight, or that your abdomen or other body parts are tight or puffy.
Changes in hormone levels, such as progesterone and estrogen, can cause bloating before and during a period.
Bloating usually appears a few days before your period begins and subsides after a few days of menstruation.
The hormone progesterone drops when a woman’s period approaches. Reduced progesterone levels lead the uterus to shed its lining, resulting in monthly bleeding. Changes in progesterone and estrogen levels are thought to cause the body to retain extra water and salt, in addition to triggering monthly bleeding. The water in the body causes the cells to swell, resulting in bloating.
According to studies, most women retained the most water and had the worst bloating on the first day of their period. You may not be able to entirely avoid bloating, but there are several home remedies you may try to alleviate discomfort.
You’ll find the details below. However, if your bloating is extreme or affects your daily activities, you should talk to your doctor or your dietitian.
Here are some tips for reducing bloating during your period:
Eat a low-sodium diet consisting of fruits, vegetables, healthy grains, and lean protein.
Caffeine and alcohol should be avoided.
Ingest plenty of water
Try getting in some exercises, even if it’s stretching. Steam your calciferous veggies like broccoli, onions, cabbage, etc. Reduction in intake of processed foods.
What causes bloating during periods?
Hormones are the short answer. It strikes during your menstrual cycle’s luteal phase. Estrogen and progesterone levels can fluctuate during this time. It’s also the time when your uterine lining thickens.
The fertilized egg clings to your thicker uterine lining if you become pregnant. If you aren’t pregnant, the thicker lining of your uterus exits your body, and you get your period.
Hormones might not be the primary cause of physical problems before your menstruation. But other factors that could be causing your symptoms include genetic makeup, the vitamins and minerals you take, as well as the amount you consume your diet, particularly if it contains a lot of salt and sugar.
The number of beverages and food you consume that contains caffeine or alcohol. (We will discuss them more later in this article).
What are the Symptoms of Bloating?
Bloating is known as one of the premenstrual syndrome (PMS) symptoms that might strike a woman 1-2 weeks before her period. This PMS symptoms in addition to bloating include Cramping, Breasts that are enlarged, Acne/Pimples,
Fluctuations in mood, Tiredness. These symptoms affect up to 85% of women, according to research carried out by Gynecologists.
Remedy to Bloating
There are many natural ways to cure and prevent bloating before and during your period. Few of them have been listed above, let’s get more in-depth knowledge on how to treat and prevent bloating.
Diet: Salty foods should be avoided because the sodium they contain causes the body to retain water. Whenever possible, avoid processed foods in favour of fresh ingredients. A daily aim of 1,500 mg is recommended.
Also, to reduce period bloating is to reduce sodium levels and increase urine output by eating more potassium-rich foods.
This can help with water retention and bloating during your period. They include; tomatoes, spinach, sweet potatoes, banana, avocados and other healthy food like whole grains, nuts, and seeds are other examples of nutritious foods to take.
However, refined carbohydrates such as white flour and processed sugars should be avoided because they might cause blood sugar to increase. This raises insulin levels in the blood, causing the kidneys to retain more salt. Remember, increased sodium levels the body to retain more water just as stated above.
Exercise on a regular basis: Regular exercise is essential for alleviating PMS symptoms. According to experts, you should aim at having at least a couple of hours (minimum of 2 hours) per week of moderate physical exercise.
However, add some muscle-building exercises to your fitness routine a few times a week for the best results.
Stay hydrated: When it comes to period bloating, staying hydrated is often recommended. This is done by drinking plenty of water. Many individuals feel that by enhancing kidney function, consuming more water can assist to reduce water retention. If this is the case, drinking more water may assist to alleviate bloating during your period.
However, it should be mentioned that there is currently no scientific proof to back this claim. Drinking more water, on the other hand, promotes hydration, which in turn improves how a person feels. As a result, increasing your water intake is always a good idea.
Natural form of diuretics: Women who want to treat period bloating could consume more natural diuretics which boosts urine production and so aid to minimize water retention.
They include pineapples, peaches, cucumbers, leeks, ginger, and garlic are all natural diuretics.
Caffeine and alcohol should be avoided: Both alcohol and caffeine, according to experts, contribute to bloating and other premenstrual syndrome symptoms (PMS). Drink extra water instead of these beverages. If you have trouble giving up your daily cup of coffee, consider substituting a caffeine-free beverage, such as tea, or switching out some caffeinated coffee for decaffeinated.
Think about taking medication: Before you go ahead with this last option, kindly consult your doctor for a better prescription and option to go with.
Medications such as contraception which is a method of birth control
PMS symptoms may be alleviated by taking birth control tablets. You should see your doctor about the best type of birth control for you.
Diuretics: These pills aid in the reduction of fluid retention in the body. They may be prescribed by your doctor to help with extreme bloating.
In conclusion, if period bloating is severe and other home remedies have failed, a visit to your doctor will be the best method to get your issue settled. Severe bloating could be a sign of a medical illness or require special treatment.
*Destiny Dennis (Mrs) help mothers SNAPBACK after childbirth and ladies get into the best shape of their lives. She is a lead trainer @blackmomsfitness
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