Period bloating—it’s a frustrating yet all too common experience that women who menstruate face. Bloating can make it hard to feel comfortable in your own body, even before your period starts. But there are ways to reduce premenstrual syndrome (PMS) bloating before, during, and after your period! Knowing more about period bloating and why it happens is the first step toward finding relief.
In this article, we’ll provide tips for reducing bloating symptoms associated with premenstrual syndrome.
7 Ways to Reduce Period Bloating
1. Monitor your salt intake:
Sodium can increase your body’s water retention, leading to uncomfortable bloating. To reduce period bloating, limit the amount of salty foods you eat in the days before and during your period. Watch out for hidden sources of sodium, such as processed foods or condiments like soy sauce and ketchup.
2. Consider anti-inflammatory foods:
Inflammation can trigger symptoms associated with PMS, such as inflammation in the muscles and stomach lining, which can lead to bloating. Eating anti-inflammatory foods throughout your menstrual cycle may help reduce discomfort from period bloating. Try adding more omega-3 fatty acids into your diet by eating fish like salmon or tuna or adding more products such as spinach and kale.
3. Drink plenty of water:
Often, bloating can be caused by dehydration, so make sure to drink enough fluids throughout your menstrual cycle. Staying hydrated helps flush out excess salt from your system and reduce inflammation in the body. Aim for eight 8-ounce glasses per day; if you experience severe bloating during your period, you may need to drink even more than this.
4. Exercise:
Exercise can help regulate hormones which can help with premenstrual symptoms, including PMS bloating. Incorporate aerobic exercise into your routine at least three times per week; yoga is another great option, as it includes gentle stretching and relaxation techniques that may ease tension and reduce bloating before your period arrives.
5. Avoid carbonated drinks:
Carbonated beverages can make you feel bloated, so avoid them in the days leading up to your period. Stick with water or unsweetened herbal teas for a more soothing drink option that won’t cause uncomfortable bloating.
6. Eat fiber-rich foods:
Increasing your dietary fiber intake may help reduce uncomfortable bloat associated with PMS. Try adding more vegetables, whole grains, and legumes into your diet throughout the month; these all contain soluble and insoluble fibers, which can help regulate bowel movement and make digestion easier for your body.
7. Herbal supplements:
Certain herbs such as chasteberry, ginger, and dandelion root can help with premenstrual symptoms, including bloating. Talk to your healthcare provider before taking herbal supplements to ensure they’re safe and suitable.
Conclusion
Period bloating is a common premenstrual symptom, but there are ways you can reduce the uncomfortable sensations associated with it. By monitoring your salt intake, considering anti-inflammatory foods, drinking plenty of water and exercising regularly, as well as avoiding carbonated drinks, and eating fiber-rich foods throughout the month—you can feel comfortable during your menstrual cycle.
FAQs related to period bloating
1. How long should PMS bloat last?
PMS bloating typically disappears within a few days as your period starts, though it can last up to the first week of your cycle.
2. Does PMS bloating get worse with age?
No, it is not typically age-related. However, lifestyle and hormonal changes related to ageing can contribute to bloating during your period.
3. Is it normal to bloat a week before your period?
Yes, bloating before your period is common. If you experience it for more than a week, contact your healthcare provider to rule out any underlying medical conditions.
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Book a consultation with Ova Singapore’s medical team to learn more about reproductive healthcare treatments here.