There comes a time in the month when you reach for your trusty pair of jeans, only to find they’re a bit less comfortable than they were the day before. Depending on your body’s patterns – you may find the jeans don’t fit at all, even if you just wore them a few days ago! No, you’re not imagining things. There’s a very real (and oh-so-natural!) cause for this, and it’s called bloating. We’ve all been there. Let’s get to the bottom of this PMS symptom, and explore what, if anything, we can do to relieve some of the pressure.
Why Bloating Occurs
Whether you experience bloating before, during, or after your period, this is one symptom that can make menstruation just a little bit uncomfortable. Many women associate bloating with the start of their period, but this is not the case across the board. In fact, depending on your body, bloating can happen during all stages of your cycle.
The best way to understand your body’s patterns is to track your symptoms. Apps like Glow or Clue allow you to enter your daily symptoms. Logging your symptoms daily can help to build a clearer picture of what’s happening in your body, and when it’s occurring within your cycle. Understanding is the first step to alleviating your symptoms – more on that later!
The root cause of bloating is fluctuating hormones, namely estrogen and progesterone. As your hormone levels shift through the month, this can lead to your body retaining fluid. This can cause the uncomfortable swelling in your midsection, fingers, ankles, or breasts. While bloating is not painful, it can be a nuisance. And if you’re struggling with it, you’re not alone! An estimated 70% or more of women struggle with this common symptom each month. So, if we know why it’s caused and that it affects women around the world, what can we do to relieve it?
How to Relieve Bloating
- Load up on potassium and protein
Potassium and protein rich foods help to balance your fluids, which can relieve some of your bloating. Fill up on foods like asparagus, bananas, or chicken. Your stomach will thank you! On the flipside, avoid foods that are known to cause gas, like beans, broccoli, and cauliflower.
- Get your sweat on
Even though exercise is sometimes the last thing we feel like doing when Aunt Flow shows up, it can help to alleviate a whole host of PMS symptoms. Getting a quick workout session in will help to stimulate your digestive system, too, which can help to reduce bloating. If you’re struggling to find the motivation, try a lower impact routine like yoga or pilates, and dress in comfortable, loose clothing. Make sure to drink a refreshing glass of water once you’re done!
- Shut it up
It may sound funny, but avoid habits that cause to you swallow excess oxygen. Using a straw, chewing your favorite gum, and talking while you’re eating can all cause you to inhale more air than is necessary, which can lead to more bloating.
- Take a break
Kiss your sugary soda and alcoholic beverages goodbye for the time being – these can cause increased PMS symptoms. It’s better to sip on a warm cup of herbal tea (bonus points if the tea is formulated with herbs that alleviate common menstrual symptoms!) and drink lots of water. You’ll be back to feeling 100% in no time.
- Get some sleep
When you get a good night’s sleep, your body has the chance to return to it’s natural, healthy state. Sleep allows your body to prepare excess fluid to be eliminated, which is what you need in order to kiss bloating goodbye. So allow yourself to get a full 6-8 hours of rest – you’ll be much better off for it! The next time you feel bloated, give a few of these tricks a try. They’re bound to make you feel better!
Here’s to a happier period, Tara and the BPP team
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