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How to combat bloating on your period

Okay, ladies, we know this one is personal.

Apart from ravenous cravings, zits, and constant cramps, the one thing that we unanimously wish we could skip every month is bloating. Yup, the unexplained rise in inches that make you hate the concept of buttons is not just disheartening but painful as well. 

But have you ever wondered why your body fluctuates? Read on to find out.


Why does it happen?

This one is on the sharp drop in progesterone and increase in estrogen in your body right before your period. Changes in your progesterone and estrogen levels make the body’s cells swollen with water, causing the feeling of bloating.

A study states that women felt most bloated and retained most water on the first day of their period. This without doubt varies for women and some women may face bloating just a day or two leading up to their period while some may have to deal with it for 5-7 days before their period even starts.


How can we combat bloating?

Eat more potassium-rich food

What you eat is very important when it comes to fighting the bloat. As much as we want to be knee-deep in fried food, avoid processed food and excessive sugar at all costs. Foods like spinach, sweet potato, and tomatoes, help by decreasing the sodium levels in the body and increasing urine production. 

 

Water for the win

Not to be dramatic or anything, but right before and during your period, make your water bottle your BFF. Trust us, those extra trips to the bathroom are a small price to pay when it comes to saying ciao to bloating.


Limit alcohol and caffeine


Yes, when in pain, we need our caffeine and our wine but hold off on it until your period ends since alcohol tends to amplify the symptoms of PMS, and caffeine can overstimulate your digestive tract. 


Get some sleep in


We've said it time and again, sleep is non-negotiable. Look at Sleeping Beauty, she got the memo. Jokes aside, when you are asleep, excess fluid in your belly can move back into the body and be eliminated, reducing bloating. And here's a bonus, your skin will look amazzinnngg too!


Don't OD on fiber

While it's a great idea to include ore fruits and veggies into your diet during your period but going overboard could backfire. This is a possibility since your body isn't used to such high amounts of fiber and you may experience increased bloating. 

It's better to add fruits and veggies into your diet rather than as a quick-fix for bloating.


Take some help from supplements

Natural supplements like For PMS & Cramps can help reduce symptoms of PMS & periods, minus any side-effects. 


Work it out

Consistent work out and about 2.5 hours of exercise a week can help with bloating. It need not look like a montage of military training, you could opt for whatever makes you happy and keeps you consistent, whether its dancing, a walk, or even hula hooping!

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Spearmint leaf (Mentha Spicata), Stinging nettle leaf (Urtica Dioica), Lemon grass
(Cymbopogon citratus), Ginger root (Zingiber officinale), Peppermint (Mentha Piperita),
Cinnamon bark (Cinnamomum cassia), Ashoka (Saraca Asoca), Lodhra (Symplocos),
Shatavari (Asparagus Racemosus), Ashwagandha (Withania Somnifera), Daruharidra
(Berberis Aristata)

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Rogerio A. Lobo, Columbia University. (n.d.). Cinnamon extract on menstrual cycles in polycystic ovary syndrome (PCOS)
- full text view. Full Text View - ClinicalTrials.gov. https://clinicaltrials.gov/ct2/show/study/NCT01483118

Najafipour F, Rahimi AO, Mobaseri M, Agamohamadzadeh N, Nikoo A, Aliasgharzadeh A. Therapeutic effects
of stinging nettle (Urtica dioica) in women with Hyperandrogenism. Int J Current Res Acad Rev. 2014;2(7):153–160.

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Kumarapeli M, Karunagoda K and Perera PK: A randomized clinical trial to evaluate the efficacy of satapushpa-shatavari powdered drug with satapushpa-
shatavari grita for the management of polycystic ovary syndrome (PCOS). Int J Pharm Sci Res 2018; 9(6): 2494-99. doi: 10.13040/IJPSR.0975-8232.9(6).2494-99.

Grant P. Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome. A randomized controlled trial. Phytother Res. 2010;24(2):186–8. doi: 10.1002/ptr.2900.