Bloating, especially period bloating could make one so uncomfortable and may negatively affect self-confidence and the loss of positive energy.
In fact, many women do feel like they have gained weight or that their stomach is so swollen and sticking out due to bloating and gas during period.
In fact in some women, bloating could look just like they are pregnant. Whereas, they are not pregnant.
Also, in women with even other medical conditions such as hormone imbalances, uterine fibroids and so on, period bloating could be more intense.
Questions we have from a lot of women on this case are questions such as: How long does period bloating last? Why is my stomach still bloated after my period? When does bloating go away after period? And many more.
Researches have had it that over 70% of women do experience bloating prior to their monthly period and just at the start of their period.
Fortunately, there are changes you can make that will help reduce these symptoms and eventually stop the bloating.
In this article, we will look at what period bloating is, what causes it, preventive measures and the home made natural remedies you can make to reduce and stop any type of bloating naturally on your own.
What is Period Bloating?
Period bloating is when a woman feels her abdomen is heavy and swollen just before and at the start of her period.
Bloating is also one of the several premenstrual syndrome (PMS) symptoms that can occur 1-2 weeks before a woman’s period.
What Causes Period Bloating?
Bloating before and during a period may result from changes in levels of the sex hormones progesterone and oestrogen.
About a week before a woman’s period starts, the levels of the hormone progesterone fall. Reduced levels of progesterone cause the uterus to shed its lining, which is what causes menstrual bleeding.
As well as causing menstrual bleeding, research suggests that changes in progesterone and oestrogen levels cause the body to retain more water and salt. The body’s cells therefore become swollen with water, causing the feeling of bloating.
A 2011 study found that women retained most water and experienced the worst bloating on the first day of their period.
Preventive Measures for Period Bloating
While there’s no one-size-fits-all measure to prevent period bloating, several lifestyle modifications may reduce it before and during your period and some of them are as explained below;
1. Eat the right foods and reduce salt intake
You should avoid eating too much salt. The sodium in salt can increase the amount of water a person’s body retains. Avoiding salty foods may help decrease water retention and improve period bloating.
Processed foods contain a lot of salt as well as other ingredients that may not be the healthiest for you. Instead, focus on eating fruits and vegetables, as well as other healthy foods like whole grains, lean protein, nuts, and seeds.
To control your salt intake, you should consider cooking your meals at home using only fresh ingredients.
2. Drink lots of water
Make sure you drink plenty of water on the days leading up to your period. Try carrying a water bottle around with you, and aim to fill it up several times a day.
There’s no single recommendation for the amount of water to drink each day. The amount varies from person to person and depends on the environment, personal health, and other factors.
3. Stop alcohol and caffeine
Experts believe that both alcohol and caffeine contribute to bloating and other symptoms of premenstrual syndrome (PMS). Instead of these beverages, drink more water.
If you have a hard time skipping your morning cup of coffee, try replacing it with a drink that has less caffeine, like tea, or substitute some of the caffeinated coffee for a decaffeinated type.
4. Exercise regularly
Regular exercise is key to reducing your PMS symptoms. Experts recommend that you aim for one of the following:
- a few hours of moderate physical activity a week
- an hour or more of vigorous activity a week
- a combination of these levels of activity
For an optimal fitness plan, add some exercises to build your muscles a few times a week.
Natural Remedies to Reduce and Stop Period Bloating
Below are some period bloating remedies that will help you get rid of your bloating naturally without any side effect.
Ginger is jam-packed with antioxidants and chemicals that offer a host of medicinal benefits. It acts like a natural carminative (things that relieve flatulence). Its phenolic compounds can assist in controlling bloating by reducing gastric contractions and easing gastrointestinal irritation.
How to Use
Grate an inch of fresh ginger and mix it into a cup of hot water. Let it soak for about 5 minutes. Strain and drink this mix while it is warm. You can use honey or lime juice for flavour. Drink it daily prior to your period. Take this two to three times per day to get relief from period bloating.
Baking soda’s capability to combat bloating lies in its component, sodium bicarbonate which is an absorbable antacid and helps in swiftly neutralising stomach acid to stop bloating and gas. Our pancreas, in fact, naturally yield sodium bicarbonate to safeguard our intestines.
How to Use
Add a teaspoon of baking soda to a cup of warm water. You can stir in some lemon juice as well. Drink this solution after your meals or at least twice daily to reduce the excess build-up of gas in the stomach and water retention prior to and during your period.
Apple Cider Vinegar
Raw apple cider vinegar can help amend symptoms of bloating, heartburn and gassy tummy as it encourages alkalinity by counterbalancing the stomach acid. It can support the production of digestive enzymes thus contributing to a quick respite from gas and bloating.
How to Use
Dilute a tablespoon of raw apple cider vinegar in a cup of water or tea and have it before a meal daily. You can blend in a teaspoon of honey for taste enrichment.
Starting your day by consuming a glass of cumin water can be a game changer for all your bloating distresses. Cumin is high in anti-inflammatory antioxidants along with having antiseptic and antibacterial properties which can aid in solving various bloating woes, strengthening the digestive tract, dismissing bloating and constipation.
How to Use
Boil a tablespoon of cumin seeds in some water for about 10 to 12 minutes. Allow the liquid to cool. Strain and have it in the morning preferably on an empty tummy every day. You can also drink this mix after meals.
Turmeric has high levels of sterols, polyphenols, polysaccharides and thus can play a meritorious role in curing inflammatory digestive conditions and period bloating. It also consists of antioxidant and anti-inflammatory compounds like curcumin which can help in resolving gastrointestinal hitches associated with bloating.
How to Use
Add turmeric as a spice to your daily meals. You can also take turmeric supplements. The usual dose of turmeric powder is about 400 to 600 mg three times every day.
We believe with these tips, you should be able to start to put period bloating under control starting from your next period.
Tell us in the comment box below,
How have you been managing your period bloating all this while?
Have you tried any of the remedies above and what were the outcomes like?
Do you have any specific case you will like to write about? Tell us in the comment box below.
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