Bloating is a common symptom many of us experience on our period. Let’s explore why this happens and share some simple tips to help you feel better.
Why does bloating happen?
Bloating can happen for a number of reasons, but it seems to crop up the most during our period. This can be due to:
- Hormones:
- Oestrogen: Peaks around ovulation, causing water and salt retention.
- Progesterone: Rises after ovulation, slowing digestion and causing gas.
- Water Retention: Hormonal changes before your period cause the body to hold onto more water, resulting in bloating.
- Digestive Changes: Hormones can mess with digestion, leading to constipation, built-up gas or diarrhoea.
- Diet and Lifestyle: Cravings and dietary changes throughout the cycle can increase bloating, especially if you’re eating more salty or sugary foods. It’s important to maintain a healthy gut and gut microbiome to help reduce digestive issues and bloating.
So how do we beat the bloat?
Firstly, remember there’s nothing wrong with bloating, it’s very common, and our bodies are beautiful inside and out whether we’re bloated or not!
But we know it can sometimes feel uncomfortable and means we can’t wear our favourite jeans from time to time! So here’s our top tips for reducing the bloat…
Stay Hydrated: Drink 8-10 glasses of water daily to help flush out excess sodium.
Eat Smart:
- Cut down on salt: Avoid salty foods to reduce water retention.
- Increase fibre intake: Eat more fruits, veggies, and whole grains to keep your digestive system moving.
- Limit sugar: Too much sugar can increase bloating. If you are craving something sweet, dark chocolate has less calories and so many benefits including iron and antioxidants, so this is a great choice!
Exercise: Aim for 30 minutes of moderate exercise most days to improve digestion and reduce water retention. Even if it’s just a slow stroll around the park!
Herbal Teas: Sip on peppermint, ginger, lemon or chamomile teas to soothe your digestive system.
Avoid Fizzy Drinks: Carbonated drinks can cause gas buildup, leading to bloating.
Eat Mindfully: Chew your food thoroughly and eat slowly to prevent swallowing air. Focus on the meal and try to avoid watching TV whilst eating.
Manage Stress: Yoga, meditation, and deep breathing exercises can help keep stress (and bloating) at bay.
Track Your Cycle: Knowing when to expect bloating can help you prepare and take preventative steps.
Bloating during your period is common but manageable. With these simple tricks, you can reduce bloating and feel more comfortable. If bloating becomes severe or doesn’t go away, talk to a healthcare professional to rule out any underlying issues.
Found this helpful? Why not check out our blog on taming period pain.
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