Period bloating is one of the most common problems women experience before and during menstruation. Especially those with the premenstrual syndrome are more likely to experience physical and mood changes than other women. Gastrointestinal problems are one of the problems that usually occur during this period.
Premenstrual bloating is very annoying and sometimes lowers a person’s self-esteem. With bloating, a person feels overweight or has a swollen abdomen. Fortunately, we can reduce the symptoms of this problem by making lifestyle changes.
Causes
Bloating before and during menstruation can be caused by changes in the sex hormones progesterone and estrogen. About one week before the onset of menstruation, the level of the hormone progesterone drops. Decreased levels of the hormone progesterone cause menstrual bleeding.
Changes in progesterone and estrogen levels, in addition to menstrual bleeding, cause the body to retain more water and salt. The body’s cells become swollen with water, resulting in a feeling of bloating. Hormones may not be the only cause of the physical symptoms leading to menstruation; other symptoms include:
- Genes
- Type and amount of vitamins and minerals
- Diet
- The number of drinks and foods that contain caffeine
- Alcohol
When does period bloating occur?
Most women have probably experienced bloating before menstruation. Flatulence is one of the most common symptoms of PMS. Symptoms of PMS can begin a week or two before menstruation begins. Relief usually occurs immediately after menstruation or a few days later.
The American Congress of Obstetricians and Gynecologists states that up to 85% of women report physical symptoms related to their period. In addition to bloating, other common symptoms include:
Remedies
Making lifestyle changes can help relieve the symptoms of bloating.
Avoid salty foods
Sodium in salt increases the amount of water stored in the body. Avoiding salty foods helps reduce water retention and improve period bloating. The American Heart Association recommends reducing salt intake to 1,500 mg per day. Many processed foods contain salt; So, one way to avoid excess salt is to cook food at home.
Eat potassium-rich foods
Eating foods rich in potassium reduces bloating before menstruation. Potassium reduces sodium levels and increases urine production; Therefore, potassium can reduce water retention in the body and improve bloating before menstruation. Potassium-rich foods that may reduce bloating include:
- Dark leafy greens, such as spinach
- Sweet potato
- Bananas
- Avocados
- Tomatoes
Exercise regularly
Regular exercise is effective in improving the symptoms of PMS. Menstrual bloating is one of the symptoms of premenstrual syndrome; regular exercise is also effective in reducing menstrual bloating. To stay healthy, people need to exercise an average of 2.5 hours a week.
Try diuretics
When we say something diuretic, it means that it increases urine production. Producing more urine helps the body get rid of its excess water; Therefore, diuretic foods help reduce water retention in the body. Because water retention causes menstrual bloating, moderators can effectively improve menstrual bloating. Many foods naturally have diuretic properties. If a woman suffers from bloating during menstruation, she can consume more of these foods. Some foods that are natural diuretics include:
- Asparagus
- Pineapples
- Peaches
- Cucumber
- Leeks
- Ginger
- Garlic
Of course, diuretics are also available in pill form. The doctor may prescribe these pills when period bloating is severe, and home remedies do not help.
Consider the birth control pill
Taking birth control pills can help improve bloating. However, in some women, taking birth control pills causes them to feel more bloated. The effect of these pills is different in women; Therefore, it is better to consult a doctor before taking these pills and try different types of these pills to see which one is effective in controlling premenstrual syndrome.
Drink lots of water
Drinking more water may improve kidney function and reduce water retention in the body. If so, drinking water can also help improve bloating; Of course, there is currently no scientific evidence for this claim. However, drinking water improves hydration, which generally improves the person’s overall condition.
Avoid refined carbohydrates
Consumption of refined carbohydrates such as white flour and processed sugars can cause a sharp rise in blood sugar. Increased blood sugar levels also increase the insulin level in the blood, which causes the kidneys to retain more sodium. Increased sodium levels also lead to water retention in the body. If a woman wants to reduce water retention and improve menstrual bloating, it is best to avoid refined carbohydrates.
Skip alcohol and caffeine
Alcohol and caffeine both play a role in causing bloating and other symptoms of PMS. Drink more water instead of these drinks. Try using other low-caffeinated beverages such as tea instead of coffee.
Get more magnesium
This mineral is an electrolyte, which can help regulate fluid balance. Taking 200 mg/ daily can reduce mild premenstrual bloating.
Talk to your doctor about taking a magnesium pill, or usually get more magnesium in your diet in the days before bloating. Nuts, spinach, black beans, peanut butter, brown rice, and potatoes are good sources.
Reduce stress levels
Women with higher levels of stress are more likely to have symptoms of PMS, including bloating. Finding ways to relax can help reduce stress. Start yoga more, take time for meditation or daily notes, plan for a massage, or get in the habit of inhaling some soothing essential oils.
For most women, bloating before menstruation is very unpleasant, but it does not interfere with their daily activities. If menstrual bloating affects daily life, it is best to consult a doctor. If the bloating does not go away after a while, it is better to see a doctor; because sometimes bloating is a sign of a disease and a serious problem.
The bottom line
Mild to moderate bloating that begins before menstruation and resolves immediately after menstruation is generally not a cause for concern. As long as a woman who feels bloated can function normally and the symptoms occur around menstruation, most likely, the only thing to do to reduce the symptoms is to make lifestyle changes.
However, talk to your doctor if you have severe period bloating that interferes with daily activities. Dr. Arjang Naim MD can offer specialized help, advice on a possible diagnosis, further investigations, and suitable treatment.
Additional questions
1. How do you know if you are bloated or just obese?
One simple way to tell the difference between bloating and belly fat is that only the stomach expands due to excessive gas accumulation in bloating. But in obesity, other bumps with excess fat, especially in the abdomen, thighs, buttocks, and back.
2. What are the ways to reduce bloating?
- Go for a walk
- Try yoga poses
- Try abdominal massage
- Take a warm bath, soaking, and relaxing
- Avoid chewing gum
- Try probiotics
- Look at supplements and medications
3. What are the causes of PMS?
The exact cause of PMS is not known. Estrogen and progesterone levels decrease during the premenstrual week. Many doctors believe that this decrease in hormone levels causes the symptoms of PMS. Changes in brain chemicals or a lack of certain vitamins and minerals may also play a role.
4. What are the most common premenstrual symptoms?
- Abdominal cramps
- Breakouts
- Tender breasts
- Fatigue
- Bloating
- Bowel issues
- Headache
- Mood swings
5. What is premenstrual dysphoric disorder (PMDD)?
Premenstrual insufficiency (PMDD) is a much more severe form of premenstrual syndrome (PMS). This is a severe and chronic medical condition that needs attention and treatment. Lifestyle changes and sometimes medications can help manage symptoms.
References:
https://www.healthline.com/health/womens-health/period-bloating
https://www.medicalnewstoday.com/articles/319579
https://www.omargailani.com.au/blog/how-to-reduce-bloating-during-periods-13625/
https://www.cosmopolitan.com/uk/body/health/a22755647/period-bloating/
https://www.medicalnewstoday.com/articles/322525#_noHeaderPrefixedContent
https://www.healthline.com/health/womens-health/period-signs#fatigue
