One of the most studied phases of the menstrual cycle is the premenstrual phase, the period just before menstruation. During this phase, women can experience headaches, swelling and weight gain. Even the psyche can be affected, influencing the individual's mood and causing feelings of dejection or irritability.Bloating is an early symptom of menstruation and either you may feel like you’ve gained weight or like your abdomen or other parts of your body are tight or even swollen. Bloating usually goes away once you’ve been menstruating for a few days. However, several lifestyle modifications may reduce it before and during your period.
5 Tips to manage period bloating
Eat the right foods
Avoid eating too much salt because salt has a tendency to retain water in the body and you might feel bloated. Processed foods contain quite a lot of salt as well as other ingredients that are not the healthiest for you. Instead, focus on eating fresh fruits and vegetables, and other healthy foods like whole grains, lean protein, nuts, and seeds.
Drink lots of water
A good rule of thumb is to drink plenty of water on the days leading up to your period. Aim for a minimum of eight 5-6 glasses of water a day. Drinking water may help to reduce bloating by ridding the body of excess sodium and also prevents overeating.
Supplements are a way to go
PMS gummies reduce anxiety and stress, sharpens mind and increases focus, lifts mood and reduces fatigue or nausea. Additionally, it helps to prevent bloating as the digestive enzymes in it help break down the nutrients in foods into smaller compounds to promote proper digestion.
Regular exercise is a way to reduce bloating and other PMS symptoms. You can do a few hours of moderate physical activity a week, an hour or more of vigorous activity a week and a combination of these levels of activity. For an optimal fitness plan, add some exercises to build your muscles a few times a week.
Skip alcohol and caffeine
Both alcohol and caffeine contribute to bloating and other symptoms of premenstrual syndrome (PMS). Instead of these beverages, drink more water. If you struggle with skipping your morning coffee try replacing it with a drink that has less caffeine, like tea, or substitute some of the caffeinated coffee for a decaffeinated type.
Mild to moderate bloating that begins before your period and goes away soon after your period starts is generally nothing to worry about. As long as you’re able to function normally and your symptoms occur around your period, all you need to do to reduce the symptoms is try some lifestyle modifications and you’ll be good to go.