{"id":8062,"date":"2021-02-02T10:23:53","date_gmt":"2021-02-02T10:23:53","guid":{"rendered":"https:\/\/www.selfishdarling.com\/?p=8062"},"modified":"2021-10-26T12:33:43","modified_gmt":"2021-10-26T12:33:43","slug":"how-to-reduce-period-bloating","status":"publish","type":"post","link":"https:\/\/blog.hormona.io\/blog\/how-to-reduce-period-bloating\/","title":{"rendered":"How to reduce period bloating"},"content":{"rendered":"

Every 28 days or so, it\u2019s always the same thing; sore boobs, feeling ratty, the odd breakout, the need for cake and that heavy feeling. That heavy feeling, where you just feel like you\u2019re weighed down by a two-ton anchor, and you\u2019re not quite sure how those jeans, that were fine yesterday, suddenly feel a bit on the tight side! Yes, it time for that period bloating. Urgh!<\/p>\n

What is period bloating?<\/h2>\n

It\u2019s very common and is one of the many PMS symptoms that women can experience. Joyous! But essentially, bloating is just a fancy way of saying water retention.<\/p>\n

All this serves to make us feel heavy, uncomfortable and definitely not sexy. And if that weren\u2019t enough, some women also get a swollen belly.<\/p>\n

This bloating can also affect your gut function<\/a>, so in the build-up to your period, you may find yourself constipated, which also makes you feel heavier.<\/p>\n

Why does this happen?<\/h2>\n

One word darlings, hormones! Of course, it\u2019s hormones, what else?<\/p>\n

That bloating feeling begins about a week before your period, which falls in the luteal phase of your cycle. During this phase, the lining of your uterus thickens, just in case there\u2019s a fertilised egg, but more importantly, the levels of the sex hormones, progesterone and oestrogen, are fluctuating.<\/p>\n

It is believed, that these changing levels of the sex hormones are the most likely cause of the body retaining more water, leading to that bloated feeling.<\/p>\n

How long does period bloating last?<\/h2>\n

Although it may feel like forever, it\u2019s not.<\/p>\n

Nine times out of ten, bloating will start anything up to a week before your period is due and go soon after your period starts.<\/p>\n

Uncomfortable, yes, but as long as you can still live your life normally, and it occurs around the time of your period, you don\u2019t need to visit your doctor or worry.<\/p>\n

If, however, you do have severe bloating that affects how you live your life, or it doesn\u2019t disappear after your period has finished, then it\u2019s always good to get it checked out.<\/p>\n

How can I reduce period bloating?<\/h2>\n

Thankfully, there are a few things you can try to reduce bloating<\/a>. As with most things, no one remedy will work for everyone, so it\u2019s best to try and see what works best for you.<\/p>\n

Here are five lifestyle modifications you can try:<\/p>\n

Stay hydrated<\/h3>\n

What? Surely the last thing you want to do when your body is retaining water is to drink more of the stuff?<\/p>\n

Well, yes, actually. Weirdly, staying hydrated by drinking more water is thought to improve kidney function and, as a result, flush the additional water out of your system.<\/p>\n

The body retains water when it feels like it\u2019s not getting enough, so in the build-up to your period, up that water intake.<\/p>\n

Exercise<\/h3>\n

OK, so it\u2019s the last thing you actually feel like doing when you\u2019re bloated and pre-menstrual, but regular exercise helps with all PMS symptoms, not just bloating. Ideally, you should aim for 150 minutes of moderately intense exercise each week, that\u2019s about 20 minutes each day.<\/p>\n

Exercise helps improve blood circulation and, of course, increases those happy hormones. It also helps improve your digestive system and reduce constipation.<\/p>\n

But what type of exercises work?<\/p>\n

A simple brisk walk can work wonders. Not only does it elevate your heart rate and get that blood pumping, but I find the fresh air helps clear the cobwebs from my mind, which makes me feel calm and energised.<\/p>\n

Swimming is another good form of exercise, pre-period.<\/p>\n

And there are a couple of really good Yoga exercises that can specifically help with bloating.<\/p>\n

    \n
  • Seated twist<\/li>\n
  • Deep belly breathing<\/li>\n<\/ul>\n

    Reduce caffeine and alcohol intake<\/h3>\n

    Both caffeine and alcohol help to dehydrate your body, which increases your risk of bloating.<\/p>\n

    If you need the taste of coffee in the morning, try switching it to a decaffeinated version. Or, if you need that caffeine hit, try a drink with less caffeine in it, such as tea.<\/p>\n

    And if you can\u2019t do without that gin and tonic after a full day trying to juggle working from home, home life and maybe even a touch of home-schooling thrown in for good measure, why not switch to a lower alcohol version?<\/p>\n

    Avoid salty foods<\/h3>\n

    Too much salt increases your risk of bloating because your body will feel more dehydrated due to the salt and retain more water. It\u2019s a vicious cycle, especially at the time of the month you most want a packet of crisps!<\/p>\n

    Foods high in salt include processed foods, anchovies, smoked meat and fish, cheese, pizza, fries, tacos, savoury snacks, salad dressings and ketchup.<\/p>\n

    This also includes avoiding refined carbohydrates. Yes, it\u2019s time to step away from the cakes and bread.<\/p>\n

    Sometimes it is difficult to avoid salty foods altogether, so try actively reduce the amount instead. After all, you don\u2019t want to spend hours reading labels!<\/p>\n

    Eat more potassium-rich food<\/h3>\n

    Increasing the amount of potassium in your diet can help decrease the sodium levels, which, in turn, increases urine production. This means it may help ease period bloating.<\/p>\n

    Potassium-rich foods include dark green leafy vegetables, bananas, sweet potato, melon, cucumber, tomatoes and avocados.<\/p>\n

    You may not be able to avoid period bloating, but there are definitely some things you can try to help ease the discomfort.<\/p>\n

    Until next time darlings.<\/p>\n

    xx<\/p>\n","protected":false},"excerpt":{"rendered":"

    Every 28 days or so, it\u2019s always the same thing; sore boobs, feeling ratty, the odd breakout, the need for cake and that heavy feeling. That heavy feeling, where you just feel like you\u2019re weighed down by a two-ton anchor, and you\u2019re not quite sure how those jeans, that were fine yesterday, suddenly feel a […]<\/p>\n","protected":false},"author":44,"featured_media":10568,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2921],"tags":[],"class_list":["post-8062","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-menstrual-cycle"],"acf":[],"yoast_head":"\nHow to reduce period bloating<\/title>\n<meta name=\"description\" content=\"Why does period bloating happen? One word darlings, hormones! 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