Many women experience bloating both before and at the beginning of their period. Can some lifestyle changes provide some relief?
Period bloating can be uncomfortable and can have a negative effect on self-confidence. Women may feel that they may have gained some weight, or that their stomach is infected and sticking out.
Fortunately, there are changes that women can make that may start reducing these symptoms.
This article provides tips that may help to improve the period of bloating. It also explores what could cause bloating during a period of time and when it’s a good idea to see a doctor.
What is bloating on period?
Bloating on a period may occur at the beginning of a period. It may be accompanied by stomach cramping and back pain.
The period of bloating is when a woman feels that her abdomen is heavy and swollen just before and at the beginning of her period.
Bloating is also one of several period pain syndrome (PMS) symptoms that can occur 1-2 weeks before the time of a woman. Other than bloating, the symptoms of PMS include.
- mood swings cramps of tiredness
- Acne, Acne
- The cravings for food
- Swollen boobs
- Back pains
According to the American Library of Medicine, up to 85 percent of women experience symptoms of PMS.
Bloating before and during a period of time may result from changes in the levels of sex hormones progesterone and estrogen.
About a week before the start of a woman’s period, the levels of the hormone progesterone are falling. Reduced levels of progesterone cause the uterus to shed the lining, which causes menstrual bleeding.
As well as causing menstrual bleeding, research suggests that changes in the levels of estrogen and progesterone cause the body to retain more water and salt. The cells of the body are bruised with water, causing a feeling of bloating.
A 2011 study found that women kept most of the water and experienced the worst bloating the first day of their period.
List Of Five Tips For Vindicating Bloating On Period.
Healings And Remedies.
1. Drink lots of water.
Staying hydratedis often recommended for period bloating.
Many people believe that drinking more water can help to improve dehydration by improving kidney function.
If this is the case, drinking more water can help to improve the bloating period. Even then, it should be noted that there is currently no scientific evidence to support this.
However, drinking more water improves hydration, which commonly improves the way a person feels. That’s why drinking more water is always worth a try.
2. Try and avoid salty food.
Sodium in salt can increase the amount of water the body retains. Avoiding salty foods can help to reduce water retention and improve bloating time.
The American Heart Association recommends that people aim to reduce their salt intake to 1,500 milligrams (mg) per day. Many processed foods contain salt, so cooking meals at home using only organic vegetables is one way of avoiding excess salt.
3. Regular exercise.
A 2013 study found that regular exercise may help to improve symptoms of PMS. As bloating period is a symptom of PMS, regular exercise may help to reduce it.
People should aim to have 2.5 hours of moderate exercise a week to stay healthy.
4. Evitate refined carbohydrates.
Refined carbohydrates, such as white flour and processed sugars, cause an increase in blood sugar levels. This enhances the amount of insulin in the blood and causes the kidneys to retain more sodium.
Increased sodium levels will lead to more water retention. For those who seek to reduce water retention and improve bloating time, it is best to avoid processed sugars.
5. Eat foods rich in potassium.
Eating foods rich in potassium may help to reduce the bloating time.
Research shows that potassium reduces sodium levels and increases the production of urine. In this way, potassium can help to reduce water retention.
Potassium-rich foods that may reduce bloating time include:
- Dark leafy greens, such as spinach sweet potato banana