It’s time to whip out those comfy, oversized track pants! If you’re not tracking your monthly cycle on an app or can’t tell exactly when your period is coming – one of the classic signs that your time of the month is nigh, is period bloating…
Usually making its unwelcome appearance one or two days before your period, it’s uncomfortable and can be very painful. It’s common and considered normal, but when period bloating just makes itself at home, it’s not a fun scenario.
But why do we bloat?
We owe this massive ‘thank you’ [read sarcasm] to the fluctuation in estrogen levels and then a drastic drop in progesterone right before a period.
When estrogen levels are high, our bodies retain water. Then, the decreased amount of progesterone production is to blame for a slower digestive tract which means you might be feeling fullness in the lower abdomen area.
Don’t step onto a scale because bloating can mimic weight gain! Once the bloating subsides, your weight will return back to normal.
Get rid of the bloat
There is light at the end of the tunnel. There are some solutions you can try to help de-bloat during your period:
- Choose high-fiber, protein, and potassium-rich foods.
Fill your plate with foods that don’t cause natural bloating and that won’t puff you up. This food must be rich in potassium (bananas and tomatoes).
Protein will be your go-to. Try chicken, fish, and tofu. Increase your uptake on foods that are natural diuretics like celery, cucumbers, watermelon, lemon juice, garlic, and ginger which will have you feeling a bit lighter.
- Stay away from foods that cause gas.
Yes – broccoli and brussels sprouts are the culprits here – filled with raffinose. Eating these foods during pre-period bloat is just asking for trouble because humans lack the enzyme to help break down raffinose properly, which leads to gas and bloat.
- Keep moving – Don’t skip your workout routine.
Exercise may not be your first choice during your period, but even if you just go for a walk, it helps. Just get the body moving, increasing your heart rate will alleviate bloating. Try lower-intensity forms of exercise like yoga or pilates.
- Score a little more shut-eye.
Some zzz’s might help you, so aim to get your full 8 hours of sleep in. When we sleep – the excess fluid in the body from water retention travels to where it needs to be to get eliminated, which can reduce bloating.
- Keep hydrated
When you don’t have enough water, your body holds onto whatever H2O it has in storage, which is a recipe for puffiness. Dehydration can also make you constipated, making belly bloat even worse.
- Reduce your salt intake during this time
Too much salt will increase water retention and result in bloating and puffiness. So stick to low-sodium meals before and during your period, and increase your intake of fruits and veggies.
- More magnesium and Vitamin B6
Magnesium is an electrolyte that will help balance the fluids in the body. You can take a magnesium supplement or try magnesium-rich foods like spinach, peanut butter, and potatoes.
Vitamin B6 is a period bestie because it can combat PMS symptoms like bloating. Increase your vitamin B6 with chickpeas, chicken, salmon, and tuna.
And…don’t worry! The bloat will subside again soon.
ALSO SEE:
A guide on how to reverse the symptoms of PCOS, from a fellow cyster
Feature Image: Pexels
