Many women, five to seven days before the arrival of the next menstruation, experience mood swings, and their eating habits also change. In the medical literature, these changes are called premenstrual syndrome (PMS). Often during this period, sweet and salty foods become the dominant foods. The result is a bloated stomach during menstruation.
It feels like you have gained weight or some parts of your body have swollen. Bloating might go away when your menstruation ends, but it can be a painful experience. Thus, you must deal with this problem to make your menstruation lesser painful.
We have compiled a list of helpful tips on how to avoid bloating during your menstruation.
Menstrual Cycle & Bloating
During the menstrual cycle, there is a significant change in hormonal levels. In the first phase, the level of estrogens increases, while in the second, progesterone becomes dominant. The multidirectional effects of hormones directly affect subjective sensations, bloating, and taste preferences. So how can you avoid such a situation? Here are some tips
1. Diet Correction
Diet correction is a fundamental way to avoid bloating and constipation during your period. Everyone should remember that nutrition has a direct impact on well-being and health. You also have to cut off bad habits such as drinking alcohol to prevent period bloating.
According to experts, PMS symptoms, including bloating, get aggravated due to alcohol abuse. It ruins your internal system, making you susceptible to several diseases. Like the whole nation, the rate of alcohol addiction in Virginia is also increasing drastically, making more people sick from alcohol-induced health problems.
The best way to prevent bloating and other health problems is to completely cut off alcohol, and rehab centers in VA (Virginia) are providing their services 24/7 to make sure of it. Through such services, a person can get rid of all alcohol-related diseases and rebuild a happier life.
2. Reduce Salt Intake
The second phase of the menstrual cycle is inevitably accompanied by fluid retention in the body. Thus, edema, which is swelling due to excess fluid trapped in tissues on the ankle joint and even face, becomes visible to the naked eye. The subjective feeling of swelling of the body is aggravated in the case of unlimited salt intake during this period.
Bloating is one of the indirect symptoms of fluid retention by the body. Shortly before the start of menstruation, obstetricians-gynecologists recommend not to eat salty food. They also recommend excluding pickled cucumbers, tomatoes, and other canned vegetables as well as chips, nuts from your diet.
3. Limit Consumption Of Fast Carbohydrates
Eating tasty but unhealthy foods can lead to fat gain and adversely affect a woman’s well-being. Sweet and baked goods are the main sources of fast carbohydrates. The popularity of this type of energy in food is explained by the rapid rise in blood glucose levels and the short-term release of hormones of joy.
However, before adding them to your diet, you should remember that one gram of carbohydrates leads to a retention of almost four milliliters of water. It will take about four days for a woman’s body to remove the trapped fluid. Thus, bloating during menstruation is more likely to occur if you keep consuming fast carbohydrates.
4. Pay Attention To Fluid Intake
Some types of fluids can produce gas. Coffee, soda, and milkshakes negatively affect the peristalsis of the gastrointestinal tract, causing bloating and an imbalance in the total water in the body.
Throughout life, and especially from the second phase of the menstrual cycle, you should give preference to clean drinking water. During menstruation, you should increase water consumption by one to two glasses a day and avoid drinking harmful fluids.
5. Increase Fiber Intake
Eating coarse fiber, which is rich in bran and unrefined cereals, has a beneficial effect on the motility of the gastrointestinal tract. Doctors advise starting the day with cereals prepared with clean drinking water or with a little milk. Along with preventing bloating during periods, fiber also helps to reduce menstrual cramps.
6. Avoid Legumes, Rye, And Bread
Among foodstuffs that lead to increased gas formation, a special place is occupied by legumes, rye bread, and dairy products. It is best to eliminate them from the diet or limit their consumption to reduce bloating during menstruation.
7. Exercise Regularly
A sedentary lifestyle has become habitual for a modern person, for example, working in a seated position for more than half of the day, driving a car, and lack systematic physical activity. At the same time, the risk of developing cardiovascular diseases, metabolic disorders, and intestinal motility disorders increases.
Medical experts say that to maintain health and muscle tone, you must walk at least five to ten kilometers a day. It will help not only improve your overall health but would also reduce PMS symptoms. So choose the exercises you enjoy the most and be consistent in doing them.
8. Take Medication
Symptomatic treatment for bloating during menstruation includes drugs that are sold in pharmacies. The negative aspect of this therapy is the short-term relief of symptoms. To take drugs for bloating, as well as to treat intestinal dysbiosis, you do not need to consult your doctor.
These medicines, such as ibuprofen or aspirin, are not prescription medications. However, before use, you should make sure that there are no individual allergic reactions to the components of the drug and study the side effects in detail.
Bloating during menstruation is rather a common phenomenon; however, there are some ways to prevent it. For example, eating a balanced diet, avoiding excess salt, and drinking lots of water can really relieve the pain. Thus, if you suffer from period bloating more often, following the above recommendations will minimize the risks of discomfort during premenstrual syndrome and menstruation. Have a happy period!