Period bloating is when a menstruator feels her abdomen is heavy and swollen just before and at the start of their period. Bloating is also one of several premenstrual syndrome (PMS) symptoms that can occur 1-2 weeks before period.
Fortunately, there are steps that you can take to reduce period bloating, which include:
1. Physical activity: Getting regular physical activity has been proven to relieve PMS symptoms like bloating. Aim to exercise most days of the month.
2. Diet: Avoid foods that can cause or worsen bloating. Stay away from foods that contain caffeine, salt, or sugar right before and during your period.
3. Eat slowly: Eating too quickly can lead to swallowing air, which causes bloating. Try to slow down at meal times and avoid chewing gum and carbonated drinks, as these foods can also result in swallowing air.
4. Sleep: A lack of sleep has been linked with increased PMS symptoms. Aim for seven to nine hours of uninterrupted sleep if possible.
5. Stress reduction: Women who report feeling stressed are more likely to experience PMS symptoms. Try relaxation techniques like yoga, meditation, and massage to improve your symptoms.
What to Eat to Reduce Bloating?
Changes in your diet may improve period bloating and other period symptoms. Consider eating six small meals rather than three large ones. This could help to reduce bloating and keep your blood sugar levels stable throughout the day. Other diet changes to try include: 1. Choose fiber-rich foods like vegetables, fruits, and whole grains to prevent constipation. Avoid fiber supplements as these can lead to more bloating.
2. Eat complex carbohydrates to give your body energy and fiber throughout the day. Examples include whole-grain bread and cereal, brown rice, and barley.
3. Make sure you’re getting enough calcium with foods like yogurt, cheese, and leafy green vegetables.
4. Limit your intake of sugar, salt, and fatty foods.
5. Avoid caffeine and alcohol before and during your period.
src : verywellhealth.com
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