Generally, Bloating of the stomach of women/girls can be an early symptom of menstruation which almost all the women experience. It may make you feel like you are gaining weight or the body parts like the abdomen are tight or even swollen. Bloating of the stomach mainly takes place before your period and automatically goes away after a few days of menstruating. You cannot control the bloating completely but there are some of the home-based treatments that you can try. It might help in reducing it.
Here are some of the ways for reducing bloating:
- Follow a low-sodium diet
- Drink lots of water
- Skip caffeine and alcohol
- Limit processed foods
- Exercise regularly
- Consider meditation
- Try diuretics
- Avoid refined carbohydrates
- OTC remedies
If the bloating is extremely affecting your daily life, consider consulting with the doctor.
How can you manage period bloating?
Well, there is no perfect and fully effective cure for the bloating of the stomach but also there are some of the things that you can implement to reduce the bloating.
1. Eat the right foods
First thing is to avoid too much intake of salt. According to the American Heart Association, 2,300 mg is the right amount of salt intake.
Processed food consists of too much salt so avoiding those foods will be better for you. Instead of that, you can eat fruits and vegetables. You can also eat other healthy foods like whole grains, nuts, seeds, and protein.
2. Drink lots of water
Make sure that you drink plenty of water on the days leading to your period. Try carrying a water bottle around with you, drink water frequently and aim to fill it up several times a day. There is no single recommendation for the amount of water to drink per day. The amount is dependent on person to person and also on the environment, personal health, and several other factors.
A good rule will be to aim for a minimum of eight 8 ounce glasses of water a day. Many reusable bottles of water contain 32 or 24 ounces. So depending on the size of the bottle you use, you may only need to drink 2 to 3 bottles a day to get your 64 ounces.
3. Skip caffeine and alcohol
According to the experts, the intake of both caffeine and alcohol cause the bloating of the stomach and the other symptoms of the premenstrual syndrome (PMS). Instead of taking these beverages, consider drinking more water.
If you have a habit of drinking coffee then try replacing it with the low-caffeine drink like tea.
4. Exercise regularly
The physical and mental benefits of exercise don’t stop just because you have your period. In fact, sticking with a routine can actually help ease some of the common complaints that accompany menstruation. Daily exercise is the most important thing to be considered. It is the main key to reducing PMS symptoms. Experts recommend aiming at the following things:
- Moderate physical activity daily for a few hours
- Vigorous activity for an hour or more
- Combination of these exercises and other exercises
Benefits of doing regular exercise in periods:
“The period is the complex time from the hormonal standpoint”, according to Dr. Christopher Holligsworth. During the entire mensural cycle, both estrogen and progesterone are at their lowest point. It makes people more tired and.
But it doesn’t mean that you should avoid exercise. In fact, exercises can make you feel better during the period. Instead of avoiding exercise, you these days as the opportunity to try some new workout tricks. Here are some of the benefits of doing exercises during your period:
1.Decreases the PMS symptoms
Most of the women and girls experience mood swings during the period. Small things can make them feel irritated. For avoiding those things, regular exercise can be the best option. Start doing exercises during your period and you will definitely notice some positive changes in your behavior.
2.Tap into your endorphins
Exercise provides you the natural endorphin high. Because of that, you will feel better after the exercise. According to Brandon Marcello, Ph.D., one of the best benefits of doing exercise during your period us it releases the stress. He also said that endorphins work as natural painkillers when they are released during the exercise.
3.Decreases the pain felt during the period
Dr. Lindsey, founder, and CEO of BIRTHFIT and Strength and conditioning coach said exercising at the time of period can increase circulation. Moreover, it also helps in getting relief from headaches and back pains felt during the period.
5. Consider medication
If the home remedies don’t work for reducing the bloating, consider consulting with the doctor about other kinds of treatments. Some of them include:
Taking birth control pills can help in reducing the symptoms of PMS. You can take a recommendation with the doctor about the best birth control method for you.
Diuretics pills can help you in reducing the fluid in your body stores. Your doctor might also recommend them to ease severe bloating.
6. Try diuretics
If something is diuretic, it means that it can cause increased urine production. Producing more urine helps the body to get rid of water. In this way, diuretics can also be helpful in reducing water retention.
Since water retention causes period bloating, diuretics can be very helpful in giving you relief. There are several foods that contain natural diuretic properties. Women who are looking for ways of getting rid of the period bloating may want to try eating more of these types of food.
Foods that act as natural diuretics include:
You can find the Diuretics in pill form. Take a doctor’s prescription before taking the pills. A doctor may prescribe these if period bloating is more severe and other home treatments have not helped.
7. Avoid refined carbohydrates
Refined carbohydrates, like white flour and processed sugars cause spikes in the sugar levels of blood. This increases the level of insulin in the blood and may cause the kidneys to retain more sodium.
Increased sodium levels lead to more water retention. For those looking to reduce water retention and improve period bloating, it is best to avoid refined carbohydrates.
8. OTC remedies
For many people, OTC products are helpful for reducing gas symptoms. Some remedies that are available without a prescription include:
- Activated charcoal. Although not supported by clinical research, activated charcoal (CharcoCaps, Actidose-Aqua) taken before and after meals may reduce gas symptoms. Talk with your doctor before using these products, as activated charcoal may affect medication absorption.
- Alpha-galactosidase. Alpha-galactosidase (BeanAssist, Beano) is a supplement that you take prior to eating. It assists your body in the breakdown of carbohydrates in beans and vegetables.
- Simethicone. Although there’s little supporting clinical evidence that it relieves gas symptoms, simethicone (Mylanta Gas, Gas-X) helps break up gas bubbles and may help gas move through your digestive system.
- Lactase supplements. These supplements (Lactaid, Colief) are digestive enzymes that help your body digest lactose, the sugar in dairy products. If you’re lactose intolerant, they can reduce gas symptoms. If you’re pregnant or breastfeeding, don’t take these supplements without first discussing them with your doctor.
When will the period bloat occur?
Bloating is generally felt before the start of your period. Bloating of the stomach is also called the common symptom of PMS. Symptoms of PMS can start a week before the starting of the period. You can either experience bloat each month, once a while, or even not at all. You will automatically get relief from bloating after the start of your periods.
Not only bloating, but you may also have other symptoms of PMS too. According to the American Congress of Obstetricians and Gynecologists, up to 80% of women have reported the physical symptoms related to the periods. Other common symptoms of PMS are cramping moodiness. acne. food cravings, acne, and fatigue.
The symptoms you have can also change from month to month or as you get older.
Why do people suffer from bloating of the stomach?
The most common answer to this is hormones. PMS generally occurs during the luteal phase of the mensural cycle. That is when the hormones progesterone and estrogen fluctuate. It also occurs when the lining of your uterus becomes thicker.
The fertilized will get attached to your thickened uterine lining when you become pregnant. The thickened lining will leave your body if you are not pregnant and you will have a period.
Hormones always may not be the reason behind the physical symptoms leading to the period. There are many other causes. Some of them are:
- the amount and types of nutrients you take
- your diet, mainly if your blood pressure is high
- the number of foods and drinks that you take with caffeine or alcohol
- your genes
If your bloating does not go away with the period, then you should talk to your doctor. It can affect your daily activities. Server bloating can be the sign of the medical condition and you may need to be treated variously.