HomeHealthCareTop 11 Remedies for Period Bloating, According to Gynos

Top 11 Remedies for Period Bloating, According to Gynos


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Periodic bloating is one of the most recognizable indicators that your period is approaching, regardless of whether you have a natural sense of when it will arrive or use a monitoring app to notify you. That’s right, you may skip wearing your go-to pair of slim jeans and choose a comfy pair of roomy sweatpants instead.

Although uncomfortable, period bloating is a common and generally normal occurrence. Bloating is thought to affect 70% of women during their period, according to ob-gyn Diana Bitner, MD, of Michigan.

According to the Mayo Clinic, it usually begins one to two days before the start of your period, but some women may experience swelling up to five days beforehand. Bloating related to your period usually goes away after a few days of menstruation.

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There is a distinction between bloating and weight gain, even though bloating may change the number on the scale. The good news is that your weight will probably return to normal after the bloating goes away.

In the first place, why does period bloating occur? Here are all the potential causes of your discomfort and how to reduce the puffiness around your period.

What causes period bloating in the first place?

You can blame ebbs and flows in estrogen levels as well as a rapid decline in progesterone just before your period. Meggie Smith, MD, an obstetrician-gynecologist and assistant professor of obstetrics and gynecology, reproductive endocrinology, and infertility at the University of Southern California, claims that when estrogen levels are higher, our bodies tend to retain water.

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“Progesterone can make for a sluggish digestive tract, so to speak, which also may not aid symptoms of bloating or fullness,” she continues. “Progesterone is high in the latter half of your cycle. In essence, it’s a double-whammy of bloating.

According to the Mayo Clinic, bloating typically begins to manifest itself one to two days before a woman’s period begins. However, some women report symptoms up to five days in advance, frequently interfering with daily activities. Bloating related to your period usually goes away after a few days of menstruation.

How to get rid of period bloating immediately

The good news is that it’s really simple to reduce bloating while you’re on your period. Your bloated tummy can be greatly reduced by changing the items you eat, such as adding more potassium-rich foods and cutting out caffeine for a few days.

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Even easier solutions like getting more sleep or cooking at home more frequently can be thought of. Just navigate through the possibilities listed below; chances are, one of them will (hopefully) work for you.

#1. Choose foods high in potassium and protein

alt=food to eat to prevent bloating and food which causes bloating

Put ingredients on your plate that won’t make you puff up. High-potassium foods like bananas, melon, tomatoes, and asparagus, according to dietician and fitness expert Isabel Smith, RD, of New York City, “help establish a balanced balance of fluids.” The same holds for nutritious fats like salmon, almonds, and chia.

Consider chicken, fish, and tofu when choosing a protein source. In addition to helping you feel lighter overall, Sherry Ross, MD, an ob-gyn and expert on women’s health, suggests eating foods that function as natural diuretics, such as celery, cucumbers, watermelon, lemon juice, garlic, and ginger.

#2. Avoid foods that cause stomach gas

Yes, Brussels sprouts and broccoli are in our sights. They may serve as inspiration for your preferred healthy-eating Pinterest boards, but they also contain raffinose, a complex sugar. Gas and bloating result from the inability of humans to adequately break it down with an enzyme. Beans, cabbage, cauliflower, and lettuce are some other foods that fall into this group, according to Dr. Ross.

#3. Don’t skip your workouts.

I understand that exercising is probably the last thing you want to do. But according to doctors, one of the greatest methods to reduce PMS symptoms, including bloating, is to increase your heart rate.

Bloating typically begins to manifest one to two days before the beginning of a woman’s menstruation.

According to Dr. Ross, those who lead more sedentary lifestyles frequently have slower digestive tracts. You may avoid constipation and maintain regularity by exercising. Your best bet is to engage in gentler exercises like yoga and swimming, as a vigorous activity may increase inflammation and cause bloating.

Limit your intake of caffeine and alcohol

Alcohol can make PMS symptoms like mood swings, bloating, and breast tenderness worse before a period, according to Dr. Bitner. In addition, coffee can dehydrate you, which makes you retain water, as well as overstimulate your digestive system and irritate your bowels. Hey, you’ll also save a ton of money by forgoing your morning cappuccino.

Avoid carbonated or sugary beverages

Dr. Smith claims that while chugging carbonated beverages may temporarily improve your mood, they will make you feel far worse and bloated. The same is true for sweet beverages like Gatorade. “Don’t be fooled by brands that employ artificial sweeteners; they also make you swell up,” advises Dr. Smith.

Instead, stick to eight glasses of water each day and rely on your reliable friend. Dr. Ross advises incorporating some green, peppermint, or fennel tea to aid in the removal of inflammatory mediators.

More often, cook at home

Of course, not everyone has the time or the skills to prepare meals at home every night. But when you can, strive to establish the habit because cooking your food significantly reduces bloating.

According to Dr. Streicher, many people are unaware that processed foods and restaurant meals both contain hidden salt. Of course, that’s why restaurant cuisine tastes so nice, but if you prepare your meals, you can watch out for oversalting, which can significantly reduce bloating.

When should you visit a doctor?

Yes, period bloat is extremely common, but if it doesn’t seem to coincide with your cycle (and is more of an ongoing issue) or if the bloating and other PMS symptoms are causing you significant distress, consult your gynecologist.

A symptom diary may be recommended by your doctor, according to the Mayo Clinic. This will enable you to monitor your bloating and provide your doctor with vital information for deciding the best course of action.

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