She Strengthens

Say Goodbye to Period Bloating

Are you tired of feeling like a stuffed sausage for days every month? You’re not alone. Period bloating is a common and frustrating symptom of PMS, but there are ways to cope and even banish it for good.

Understanding Period Bloating

Before we dive into the solutions, let’s talk about why period bloating happens in the first place. It all comes down to hormones. The sharp drop in estrogen and progesterone levels in the days leading up to your period can trigger water retention, leaving you feeling puffy and uncomfortable.

When to Expect Bloating

Knowing when the bloat is about to begin can help you take steps to stop it before it starts. Typically, PMS symptoms, including bloating, start around 5 days before your period is expected to start and ease up when your period arrives. By tracking your symptoms, you can identify your unique pattern and prepare accordingly.

7 Effective Strategies to Ease Period Bloating

1. Limit Sodium Intake: Reduce your salt consumption to prevent water retention. Focus on whole, unprocessed foods like fresh fruits and veggies, and limit takeout, restaurant food, and packaged snacks.

2. Hydrate: Drink plenty of water to help your body regulate fluids. Aim for at least 9 cups (72 oz) of water per day, and eat water-rich foods like fruits and veggies.

3. Get More Magnesium: This mineral helps regulate fluid balance in your body. Consider taking a magnesium supplement or increasing your intake through foods like nuts, spinach, and black beans.

4. Pack in the Potassium: This electrolyte helps keep sodium levels in check and encourages your body to release excess water. Include potassium-rich foods like bananas, dried fruit, lentils, and potatoes in your diet.

5. Boost Vitamin B6: This vitamin has been shown to ease PMS symptoms, including bloating. Take a vitamin B complex supplement or increase your intake through foods like chickpeas, tuna, and bananas.

6. Get Moving: Regular exercise can help reduce bloating by keeping your digestive system moving and boosting hormone production. Aim for at least 30 minutes of moderate to vigorous activity most days of the week.

7. Manage Stress: High stress levels can exacerbate PMS symptoms, including bloating. Find healthy ways to relax, such as yoga, meditation, or journaling, to help keep stress under control.

When to Seek Medical Attention

While mild period bloating is generally not a cause for concern, if it’s affecting your quality of life or accompanied by other symptoms like spotting, weight loss, or bloody stool, consult your doctor. They may recommend prescription treatments or birth control pills to help manage your symptoms.

By incorporating these strategies into your daily routine, you can reduce period bloating and improve your overall pre-period experience. Remember, you don’t have to live with the discomfort and frustration of bloating – take control and start feeling better today!