Bloating just before or at the start of a period, also called the ’period bloating’ is one of the commonest premenstrual symptoms causing discomfort and annoyance in many women. In addition to causing discomfort, period bloating may also negatively affect the self-confidence of women as they may feel their belly is sticking out or they suddenly gained weight. Through this health article we attempt to share light on what is period bloating, what causes period bloating, and how period bloating can be avoided.
Understanding Period Bloating
Period bloating is the feeling of heaviness and fullness in your abdomen just before or at the start of your period.
Period bloating is one of the several premenstrual syndrome (PMS) symptoms that may be seen with other symptoms such as mood swings, fatigue, abdominal cramps, swollen and tender breasts, backaches and headaches, and food cravings.
Period bloating is very common and studies state that about 85% women experience the symptom.
Most women experience the worst bloating on the first day of the period.
Causes of Period Bloating
Period bloating may be caused due to changes in the levels of the major female sex hormones estrogen and progesterone. With changing hormone levels your body tends to retain more water and salt, as a result the cells swell up causing a feeling of bloating.
Tips to Avoid Period Bloating
Period bloating may be an annoying feeling, but fortunately it can be avoided by certain lifestyle changes.
Minimizing or avoiding salty food intake - Avoiding salty foods is one of the easiest ways to avoid bloating. Salt increases the water retention in your cells. As mentioned earlier the changing hormones already cause salt and water retention in the body around your period. If you continue to consume salty foods during this period it might worsen the condition furthermore.
Drinking lots of water - Many people often believe that drinking more water may increase bloating. However, contrary to the popular belief, drinking lots of water keeps you hydrated and improves your kidney function making them produce more urine to remove the excess salt and water, thereby helping you avoid bloating.
Consuming potassium-rich foods - Potassium rich foods effectively control bloating. Potassium helps in increased urine production thereby increasing sodium excretion through urine and reducing sodium levels in the body. Foods rich in potassium include leafy greens, bananas, sweet potatoes, tomatoes, avocados, etc.
Consuming foods with diuretic properties - Diuretics are products that help increase urine production. Increased urine production helps the body to get rid of excess water and helps to reduce water retention. There are many foods with natural diuretic properties that you may want to include in your diet during your periods. The foods include fresh fruits such as pineapples and peaches, aromatics such as ginger and garlic, vegetables such as asparagus, cucumber, leeks, etc. (Alternatively you may also use doctor prescribed diuretic medications).
Avoiding refined carbohydrates - Just like salty foods refined carbohydrates also contribute to increased sodium retention in the body. Moreover, refined carbs also cause spikes in blood sugar levels and hamper your kidney functioning. Therefore, it is best to avoid refined carbohydrates to avoid period bloating.
Physical activity and exercises - Studies state that being physically active and exercising helps reduce period bloating. Moreover, physical activity and exercises also help with other PMS symptoms such as mood swings, lethargy, etc.
Take home message - Although period bloating causes discomfort and annoyance, in the majority of the cases, it does not hamper daily activities. Following the above mentioned lifestyle changes greatly helps you reduce period bloating. However, if period bloating is affecting your daily life, or if it persists even after your period, it is recommended to consult a healthcare provider as it could be a sign of a more serious health condition.
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