Bloating is a very common symptom that women often struggle with during their menstrual cycles. You may experience bloating during the first day or two of your periods. However, the bloating symptoms go away once your menstruation is over. While it might not be possible to prevent bloating completely, you can always try these home-based treatments to reduce it. Here are some ways to reduce period bloating during your periods:
1 Eat right foods
Follow a low-sodium diet during your periods. Include a lot of fresh fruits, vegetables, eggs, fish, nuts, seeds, and lean protein in your diet. Skip the caffeine and alcohol during your periods to avoid bloating and flatulence. Avoid binging on processed foods rich in refined carbohydrates and sugar during your periods.
2 Drink lots of water
Stay hydrated with water before and during the days of your periods. If you are travelling or commuting, carry a water bottle to keep drinking water. Ensure to drink a minimum of eight 8 ounce glasses of water a day. Drinking lots of water will help you to avoid constipation and bloating symptoms during your periods.
3 Skip alcohol & caffeine
Both alcohol and caffeine contribute to bloating and other symptoms of PMS. If you are visiting a cafe, order a cup of green tea instead of coffee. While at home, replace these beverages with a soothing cup of chamomile tea, ginger tea, or peppermint tea. A cup of peppermint tea can help soothe symptoms of bloating during your periods.
4 Mild exercises
Gentle stretches and walks are great exercises to enjoy during your periods. Go for a walk for 20 minutes and do a few stretches when you just wake up. If you are used to intense exercises, it is recommended to avoid high-intensity workouts during your periods.
Along with eating right, you need to get enough sleep to stay healthy during your periods. Follow these guidelines to reduce the unpleasant symptoms of bloating during your periods.
FAQ’s
2. Why should we drink lots of water when bloated during menstruation?
Drinking plenty of water helps flush out excess salt and reduces fluid retention. Staying well hydrated aids digestion and can prevent constipation, both of which contribute to bloating relief during your period.
3. How do caffeine and alcohol affect bloating during periods?
Caffeine and alcohol can worsen bloating and PMS symptoms. They may increase fluid retention or irritate digestion. Sofy suggests skipping these during your period and choosing alternatives like herbal teas (mint, ginger) to feel better.
4. What kinds of exercise are good to reduce bloating on period days?
Mild exercises like walking, gentle stretches, and light movement are best during periods. These types of activity encourage circulation and help relieve feeling of fullness, without stressing the body too much.
5. When is bloating most likely to occur during the menstrual cycle?
Bloating often shows up in the first one or two days of menstruation. While it varies among individuals, it usually resolves as bleeding progresses and the body adjusts.
6. Can bloating during periods be completely prevented?
Not always. Sofy notes that while you can’t fully eliminate bloating, adopting the four home practices (eating right, hydration, avoiding caffeine/alcohol, mild exercise) can significantly reduce discomfort.
7. Is skipping processed, salty food helpful for bloating control?
Yes. Processed and high-sodium foods cause the body to retain more fluid, worsening bloating. Reducing salt and avoiding processed snacks is one of Sofy’s key tips for managing period bloating.
8. What herbal teas are recommended instead of coffee when bloated?
Sofy suggests herbal teas like peppermint, chamomile, or ginger in place of caffeinated drinks. These teas are gentler on digestion and may help ease bloating and discomfort during the period.
9. How long should you walk or stretch to help ease bloating?
A walk of about 20 minutes and a few morning stretches are good practical targets. These mild activities are enough to stimulate movement in your body and reduce feelings of tightness or fullness.
10. When should someone seek medical help if bloating is severe?
If your bloating is extreme, lasts well beyond your period, or disrupts daily life, it could indicate something more serious. In that case, consulting a healthcare provider is important for proper evaluation and care.