Cut Back On Caffeine And Alcohol
Pre-menstrually, alcohol can enhance PMS symptoms like breast tenderness, mood swings, and bloating, says Dr. Bitner. And coffee can overstimulate the digestive tract and irritate the bowels, not to mention dehydrate you, which causes you to retain water. Hey, you’ll save some serious $$ by bypassing your morning latte too.
Skip Alcohol And Caffeine
Experts believe that both alcohol and caffeine contribute to bloating and other symptoms of premenstrual syndrome . 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.
Avoid Alcohol And Caffeine
Alcohol and caffeine should be avoided as much as possible if you want to stay free from bloating during your period.
Alcohol makes worse most types of premenstrual symptoms such as bloating, mood swings and breast tenderness.
Besides that, alcohol will dehydrate you leading to the retention of water by the body with the result that you will be bloated.
On its part, coffee will irritate the bowels and like alcohol, dehydrate you. Keep off from both during this delicate period.
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Three Period Bloating Remedies Youll Want To Try:
1. High fibre, low sugar.
Preventing constipation, reducing diarrhea, and supporting the digestive system during your period is one sure way to reduce symptoms associated with PMS. Fibre keeps everything moving as it should, reducing the inflammatory processes that may arise within the digestive tract during your period. Sugar is an inflammatory food and can aggravate your bloating and gas during your period. It not only causes acute inflammation, but may lead to widespread systemic inflammation, which affects your entire body and health. Itâs a substance best avoided.
Instead of sugary treats, eat whole foods such as fruit – in moderation – to help with cravings, along with providing nutrients and fibre.
2. Use natural diuretics.
Because bloating and gas during your period may also be caused by an increase in salt and water retention , itâs best to support the body in its fluid balance . Natural diuretics such as dandelion, burdock root and green tea may ease the symptoms. Dandelion greens can be added to food, or tea can be consumed throughout your period as a soothing period bloating remedy. Ginger, garlic, cucumber and asparagus may also help.
3. Move more.
Extreme bloating during your period doesnât have to reduce your quality of life at the same time each month. Try these three period bloating remedies or speak to your doctor about determining the severity of your hormonal imbalances, to determine whether more intense treatments are required in your case.
How Do You De Bloat Fast In 1 Hour
10 Easy Ways to Reduce Bloat Fast Eat potassium-rich foods. Getty Images. And asparagus. Getty Images. Go for a walk. Getty Images. Try dandelion root tea. Nikolay_Donetsk. Take an Epsom salt bath. Getty Images. Get out your foam roller. Consider taking a magnesium pill. Or, possibly a digestive enzyme.
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When To See A Doctor
For most women, period bloating is unpleasant but does not stop them from being able to get on with their day.
However, if period bloating affects a womans daily life, it is a good idea for her to speak to her doctor.
If bloating does not go away after a period, it is also a good idea to talk to a doctor. Bloating can sometimes be a sign of a more serious health condition.
Drink Plenty Of Water
Drinking a lot of water during the day and doing your best to stay highly hydrated might seem counterintuitive when you experience bloating, but that is far from the truth.
In fact, drinking more water is often recommended for period bloating. Drinking more water is going to increases urine production, which is going to help with stubborn period bloating and improving kidney function.
Staying hydrated also improves the way a person feels in general, and it can help with period headaches, which are another uncomfortable period symptom, so make sure to drink lots of water.
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How Do I Get Rid Of Bloating During My Period
Here are some ways to reduce period bloating: follow a low-sodium diet, including fruits, vegetables, whole grains, and lean protein. drink lots of water. skip caffeine and alcohol. limit processed foods. exercise regularly. take a diuretic. talk to your doctor about whether birth control pills may help.
A Juice Recipe To Help Beat The Bloat
There are an abundance of naturally diuretic foods available in the supermarket that may help decrease bloating. Try drinking a fresh juice full of diuretic properties each morning the week of your expected period and through the first few days of your cycle. This juice is amazingly zingy, zesty, and delicious. You can feel how clarifying it is just by smelling it! It can be made easily at home with a juicer. If you dont have one, try placing a custom order at your local juice bar.
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Forget The Alcohol & Caffeine
While youre experiencing bloating, cramps, and other symptoms of PMS, it might seem like a great time to drink alcohol, but it isnt. Alcohol can maximize your PMS symptoms like mood swings, breast tenderness, and bloating, and caffeine can dehydrate you and overstimulate your digestive system. If your bowels become irritated, it could cause constipation.
Check Out Alternative Therapies
If these tips dont work to help you find your perfect bloat-busting routine, consider consulting with a therapist. Therapies like acupuncture and Chinese medicinal herbs can also work to relieve painful bloating and poor blood circulation associated with PMS and dysmenorrhea.
Chiropractic adjustments have also long been touted for their ability to help with nagging period symptoms, says Dr. Brandon Buttry, CEO and chiropractor at OneHealth Chiropractic. Adjusting the lower back and pelvis ease pressure on vital nerve trunks that supply the digestive tract as well as the smooth muscle that is often involved in .
However, remember that these self-help tips are not meant to be used as medical advice or in place of treatment. So please seek a professional medical advisor or your primary doctor if you experience painful menstruation symptoms and need further relief.
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There are so many period products out there. Check out some of the options available to menstruators in 2020:
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When To See A Doctor About Period Bloating And Premenstrual Syndrome
Unfortunately, cramping and bloating are typical symptoms for the majority of women that menstruate, and there is nothing to do but try to reduce the symptoms until that time of the month is gone.
However, if your pain is extreme and paired with excessive bleeding, fever, or feels suddenly worse than ever before, make sure to schedule an urgent visit with your healthcare provider.
How Can A Diet Help Manage Period Bloating
Health Shots spoke to Deepti Lokeshappa, Msc Food Science and Nutrition, Senior Consultant-Clinical Nutritionist, Motherhood Hospital, Bengaluru, to find ways to cure period bloating.
The expert says, Many women experience severe symptoms during their periods. Your diet has a huge impact on how bad your symptoms are. Customizing your diet during your Premenstrual Syndrome week can do wonders for you. Lets take a look at food items to eat and avoid during your periods.
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What Causes Period Bloating
Bloating is brought on by fluid or gas retention. However, bloating before and during periods may occur as a result of disturbing levels of hormones including progesterone and estrogen. The body holds on to more salt and water as a result of changes in these hormones. The bodys cells become swollen with water due to it, causing the feeling of bloating.
When To See A Healthcare Provider
If period bloating has become so severe that lifestyle changes do not help and you are unable to keep up with your daily activities, talk with your healthcare provider or gynecologist. They will likely ask you to keep a symptom diary to understand when the bloating starts and what helps it.
Your healthcare provider may recommend taking diuretic medication around your period to relieve water retention and bloating. Its important to note that diuretics should never be taken with nonsteroidal anti-inflammatory drugs because of the risk of kidney damage.
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When Its Time To Consult A Doctor
While premenstrual bloating is nothing to be too concerned about, its important to be able to differentiate between normal bloating as a premenstrual symptom and potentially serious causes of bloating. Here are a few indications that you should consult a doctor about your period bloating.
- Your bloating is accompanied by severe abdominal cramps, gas, diarrhea, constipation . If you experience these symptoms regularly, not just as part of your premenstrual syndrome symptoms, then you may be dealing with irritable bowel syndrome.
- You have monthly bloating, but you also experience an abnormally heavy menstrual flow, very painful cramps that spread throughout the abdomen and lower back, pain during intercourse or bowel movements, and painful urination when youre on your period. These are all common symptoms of endometriosis.
- You experience painful period and bloating symptoms, but you also feel a burning sensation when you urinate or have pink or red-tinged urine. These are symptoms of a urinary tract infection.
These are all potentially serious conditions that can cause bloating, abdominal pain, and other unpleasant symptoms. For those of us who experience these symptoms, its wise to talk to a doctor right away.
From Ginger To Ajwain Here’s A List Of Kitchen Remedies You Can Try To Deal With Period Bloating
Among the most irritating PMS symptoms is bloating which may continue through your menstrual cycle too. Women suffering from period bloating may feel their abdomen or other body parts are slightly swollen and tight. It may also lead to reduced appetite and stomach ache. Period bloating is often accompanied by other symptoms like cramps, mood swings, acne, headache, backache among others. Changes in progesterone and estrogen levels during periods can cause the body to retain water and salt resulting in bloating. Certain dietary and lifestyle changes can help curb bloating during your monthly cycle.
“Bloating is a common early symptom of menstruation that many women experience. It happens due changes in progesterone and estrogen levels cause the body to retain more water and salt. The body’s cells become swollen with water, causing the feeling of bloating,” says nutritionist Lovneet Batra in her recent Instagram post.
Try these 5 foods suggested by Batra to reduce period bloating:
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Got It But When Should You See A Doctor
Yes, period bloat is super normal, but if it doesnt seem to cycle with your cycle , or the bloating and your other PMS symptoms are really bothering you, talk to your ob-gyn.
Your doc may suggest keeping a symptom diary, according to the Mayo Clinic. This will help you keep track of your bloating and give your MD useful data to help determine next steps.
Balanced Diet Rich In Proteins Potassium And Magnesium
- Eating protein rich food helps you stay full for longer times, curbing your cravings.
- Include chicken, tofu, turkey, fish and almonds in your diet.
- Avoid certain foods like beans and legumes which cause bloating and gas during period.
- Research shows potassium decreases sodium levels and increases urine production in your body. Thus it reduces water retention and bloating .
- Include potassium rich foods like banana, tomato, apricot, avocado, pineapple, spinach and sweet potatoes in your diet.
- Avoid cruciferous vegetables like broccoli, cauliflower, cabbage and brussel sprouts which are gassy and induce bloating.
- Magnesium is one of the electrolytes, it helps to regulate the balance of fluids in your body.
- Include dark leafy greens, nuts, seeds, dark chocolate and tofu in your diet for your daily dose of magnesium.
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What Causes Abdominal Bloating Before Or During Periods
Water retention is the main reason for abdominal bloating. Fluctuations in the female hormones estrogen and progesterone may result in water retention in your body. Genetics is also one of the reasons for water retention. If your mother had severe PMS or bloating, you are most likely to develop the same.
What Causes Stomach Gas During Menstruation
Is it normal to have stomach gas during menstruation? Why do I get bloated on my period?
Bloating during period is normal and shouldnt worry you unless it becomes intense and causes a lot of discomfort. Otherwise, most cases of stomach gas during period can be done away with using home remedies.
Depending on the cause of the gas and its level of discomfort, the most common causes of period bloating include
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Load Up On Natural Diuretics
According to Dr. Sinha, consuming a high-protein diet which includes food like tofu, fish, and chicken is beneficial to prevent period bloating. Along with this, a high potassium diet consisting of bananas, asparagus, and tomatoes is effective in eliminating bloat. Increased consumption of natural diuretics like lemon, ginger, garlic, cucumber, and watermelon can help. Eating a bowl of avocado and berries can also help maintain fluid balance.
Caution: Avoid excessive intake of salt and dietary fibre. Raffinose, found in cabbage, cauliflower, and broccoli, is a type of sugar that takes longer to digest, and can increase gas formation.
Bloating Before A Period Is A Common Pms Symptom
The week before your period, you may experience breast tenderness and swelling.
Symptoms such as bloating, swollen arms and legs, and bags under the eyes can also appear. Swelling and bloating are common symptoms of premenstrual syndrome that are caused by water retention.
Whether other symptoms of PMS are present or not, water retention is common during this time.
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Bring Up Diuretics With Your Doc
Lauren Streicher, MD, a clinical professor of obstetrics and gynecology at Northwestern University Feinberg School of Medicine, sometimes prescribes her patients a mild diuretic to help with bloating.
Its one thing to gain a little weight or be bloated, but some women also get really significant breast tenderness because of the water retention and a mild diuretic can be very helpful with that,” she says. “Its definitely not harmful.
But note that taking nonsteroidal anti-inflammatory drugs , such as ibuprofen and naproxen , and diuretics at the same time can cause kidney damage, according to the Mayo Clinic. So, if you are opting for some OTC relief, you may want to skip the diuretics.
There are also natural diuretics that you may already be consuming on a regular basis, such as caffeine, Dr. Streicher says. Of course, some people dont do well with caffeine, so I will always tell patients to also drink plenty of water and to restrict never fluid, she says.
Cramps And Bloating But No Period
There are cases when you observe cramps and bloating but without a period. In such a case, the most probable underlying issues include:
If you are under medication such as antidepressants, chemotherapy treatment and birth control pills, you may experience occasional cramps and bloating in the abdomen.
Cancer of the ovaries will also lead to symptoms such as bloating and cramps in the abdomen even when there is no period to be observed. While ovarian cancer can lead to bleeding, it would not be a period and it would be lighter and more random compared to a period.
Having a blockage in your fallopian tubes can lead to bloating and abdominal cramps. This can be caused by a tumor or ectopic pregnancy. It is a dangerous situation which requires urgent medical attention.
Ovarian cysts are sacs filled with fluid that may develop on the ovaries. These sacs have many symptoms including pain during sex, bloating, nausea and vomiting. At times, you may experience painful bowel movements when you have ovarian cysts.
When either the pituitary gland or the thyroid glands or both have problems, you may experience some symptoms since they are responsible for a lot of hormones in the body.
When they produce too much or too little of specific hormones, you may experience side effects such as bloating and abdominal cramps.
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What Are Some Remedies To Help Relieve The Bloating And Weight Gain
Even though the bloating and weight gain around the time of your period is a temporary physical change, its also important to realise that any weight gain in general doesnt change who we are as people. Rather, all our bodies fluctuate throughout our lives and its something we should be aware of as opposed to fear. However, if you have been advised by a health professional to watch out for any extra weight gain or if the sensation of bloating makes you feel uncomfortable or affects your self-confidence, here are a few useful tips:
Drink Peppermint And Fennel Tea
Drink peppermint and fennel tea: Peppermint tea can be very beneficial for your digestive system and help alleviate problems like bloating, stomach gas and flatulence. Peppermint has relaxant and antispasmodic properties and can help relieve cramps and spasms in the gastrointestinal tract, bile duct and gallbladder. This improves the passage of both food and swallowed air through the digestive tract, allowing them to go through smoothly and without pain or discomfort.
According to herbalists, fennel seed is an effective aid to digestion. It can help the smooth muscles of the gastrointestinal system relax and reduce gas, bloating, and stomach cramps.
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