How To Manage Period Bloating

A bloated stomach is an unpleasant feeling. It's like having a tiny balloon fish in your belly, inflating itself. It's uncomfortable, and you might even feel self-conscious about it. Some people might even think you're pregnant. It's one of the PMS symptoms women usually experience one to two weeks before their period. In this article, we'll tell you all about bloating: why do you have it and what can you do about it?

Why do you have a bloated stomach?

More than half of our bodies are made up of water. It's therefore an important part of our bodies. But that doesn't mean you have to walk around looking like a balloon every month due to a bloated belly.

Let's start with the cause:

Research shows that bloating can be caused by changes in progesterone and estrogen levels leading up to your period. This causes your body to retain more water and salt. Your cells swell with water, which causes bloating.

Studies have shown that women retain the most water and feel bloated the first day of their period. The good news is that bloating subsides afterward.

How can you reduce this bloated belly?

Bloating is often seen as a PMS symptom. You might therefore assume you just have to learn to live with it. But we at Guud disagree. You can reduce bloating and feel good during your period – no matter what you do or what you wear.

Adjust your diet

It'll come as no surprise that other foods can help reduce bloating. Here's what to look for:

1. Avoid too much salt (bye bye chips!). Because you're already retaining water, extra salt will only make the problem worse. Regarding salt: we know you can't always avoid it completely, but try to consume no more than 1.5 grams per day.
2. Try to avoid processed foods and nourish your body with as much fresh fruits and vegetables as possible.
3. Finally, avoid processed carbohydrates . We recommend avoiding too much white flour and refined sugars in general, but try to avoid them especially if you suffer from bloating. These foods raise your blood sugar levels. This, in turn, raises insulin levels in your blood, causing your kidneys to retain more sodium (the mineral that retains water).

Eat diuretic foods

Eat foods rich in potassium. Potassium helps flush out fluids, while sodium retains them. You can find potassium in foods like spinach, sweet potatoes, bananas, and avocados. This may cause you to urinate more, but this is actually beneficial.

Move!

When you feel like you have a full, heavy belly, exercising is probably the last thing on your mind, but read on anyway.

Studies have shown that regular exercise can improve PMS symptoms. Don't worry. We're not talking about daily HIIT classes or running.

We're talking about 2.5 hours of moderate exercise per week. That's doable – less than half an hour a day. Take a walk during your break, or take your bike instead of the car.

Can you have a bloated stomach because you're constipated?

Yes! Many women notice changes in their bowel movements just before and during their period, and constipation is a common symptom. In the period between ovulation and menstruation, progesterone levels rise. This can slow the movement of food through your intestines, potentially causing blockages. The result? Constipation.

Read more about how your bowel movements change during your cycle here.

And what about your intestines?

Your gut is super important to your overall health and well-being, so it's worth paying attention to.

When your gut is in balance, everything works better, including your menstrual cycle. This is because your gut has a major influence on your hormones, and fluctuating hormones are often the cause of premenstrual bloating. Bloating can be a sign of an unhealthy gut.

Want to learn more about your gut and your cycle? Check out our article "Happy Gut, Happy Hormones . "

When should you seek help?

Bloating during your period can be unpleasant, but for most women, it doesn't stop them from living their lives. If you notice your symptoms don't go away after your period, or if you have other symptoms besides bloating, it's best to consult a specialist.

Have any questions? Chat with us . Our experts are here to listen and give you the help you deserve.