Ways to reduce bloating

Many women experience bloating before or during menstruation. Can certain lifestyle changes help to cope with this unpleasant sensation?

Swelling during menstruation not only causes discomfort, but also spoils the mood. At such moments, there is a feeling of heaviness in the stomach, and sometimes it seems that you have gained weight. Fortunately, some changes in lifestyle can reduce these symptoms.

What is bloating during menstruation?

Abdominal bloating during menstruation is a condition in which a woman’s abdomen, before or during menstruation, becomes heavy and inflated. Swelling is also considered one of several symptoms of premenstrual syndrome (PMS), which can occur 1-2 weeks before the onset of menses. Besides bloating, PMS symptoms include:

Ways to reduce bloating

  • Mood Swings
  • Fatigue
  • Colic
  • Acne
  • Food traction
  • Breast swelling
  • Headaches
  • Puffiness

According to the American College of Obstetricians and Gynecologists, up to 85 percent of women experience PMS symptoms.

What causes bloating?

Bloating before and during menstruation may be the result of changes in the levels of sex hormones. progesterone and estrogen. About a week before the onset of menstruation in women, the level of the hormone progesterone drops. Reducing the level of progesterone leads to the fact that the uterus is released from the endometrium, which causes menstrual bleeding.

Studies show that changes in progesterone and estrogen levels not only cause menstrual bleeding, but also cause the body to retain more water and salt. The cells of the body are filled with water, causing bloating.

A study conducted in 2011 showed that it is on the first day of menstruation that the body of water accumulates the most water and a stomach swells more strongly.

How to ease bloating?

There are ways to reduce water retention, which in turn will helpAlleviate the symptoms of bloating in menstruation:

Avoid salty foods

Salt increases the amount of water that the human body accumulates. Refusing salty foods will help solve this problem.

American Heart Association recommends people limit salt intake. up to 1500 mg per day. Many processed foods contain salt, so cooking at home using only fresh ingredients is one way to avoid excess salt.

Eat Potassium-Rich Foods

Studies show that potassium reduces sodium and increases urine production. Thus, potassium helps to reduce water retention and cope with bloating.

Potassium-rich foods that are worth consuming to avoid bloating include:

  • Dark leafy greens such as spinach
  • Sweet potato
  • Bananas
  • Avocado
  • Tomatoes

Try diuretics

Diuretic products increase urine production. This process helps the body to remove excess water. Many products have natural diuretic properties, for example:

Ways to reduce bloating

Diuretics are also available in pill form. The doctor can prescribe them if the menstruation is accompanied by unpleasant sensations, and home procedures do not help.

Drink plenty of water

There is information that water improves kidney function. However, it should be noted that currently there is no scientific evidence to support this data, but it is still worth a try. Water, in any case, will improve your well-being.

Avoid refined carbohydrates

Refined carbohydrates such as white flour and processed sugars, cause jumps in blood sugar levels. This increases the level of insulin in the blood, which causes the kidneys to retain more salt.

Ways to reduce bloating

Elevated sodium levels lead to water retention, so we do not recommend eating refined carbohydrates during menstruation.

Be active

A study in 2013 showed that regular exercise improves the symptoms of PMS. Since bloating is a symptom of PMS, regular exercise will help reduce it.

To stay healthy, people must strive to perform 2.5 hours of moderate exercise per week.

Talk to your doctor about birth control pills.

A study conducted in 2008 suggests birth control pills eliminate bloating during menstruation. However, some women reported the opposite effect.

The effect of the pill for each woman can be individualized, so it is best to discuss the possible options with your doctor and try several different types of contraceptives to see which one is best for relieving PMS.

When do I need to see a doctor?

For most women, bloating gives a certain amount of discomfort, but does not prevent them from carrying out their daily duties. But, if bloating affects a woman’s daily life, it’s worth talking to your doctor. In addition, if after the end of the monthly swelling does not pass, it is also worth to consult a doctor, as this may indicate more serious diseases.

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