How does menstrual bloating go? 8 tips for menstrual bloating

One of the classic signs of approaching menstruation is bloating. Almost 70% of women experience bloating during menstruation, especially in the abdomen and chest. This situation, which can sometimes start a few days and sometimes 1 week before your period, is entirely due to fluctuating hormones. So how does menstrual bloating go?

In this article we have prepared for you, we have included some tips to help you deal with menstrual bloating. Enjoy reading!

Eat foods rich in protein and potassium

A diet high in protein and potassium can help reduce menstrual bloating. For example, high-potassium foods such as bananas, melons, tomatoes, salmon, nuts, and asparagus can be good alternatives. Similarly, healthy proteins such as chicken, fish, or tofu can help control bloating during this period.

Avoid foods that cause gas

Foods known to cause gas, such as broccoli or cabbage, contain a complex type of sugar called raffinose. On the other hand, the human body lacks the enzymes that can help break down raffinose properly. For this reason, you may want to avoid foods like beans, cauliflower, and broccoli during your period to prevent further bloating.

Don’t break your workout routine

Exercise is perhaps the last thing you want during your period. However, experts say that increasing your heart rate is helpful for many menstrual symptoms, especially bloating. A study published in BMG Women’s Health in 2018 supported this notion, showing that 8 weeks of aerobic exercise helped reduce bloating and other menstrual symptoms.

Cut down on caffeine and alcohol

Drinking alcohol during the premenstrual period can cause intense menstrual symptoms, especially breast tenderness, mood swings, and bloating. Coffee, on the other hand, can dehydrate the body, which further increases bloating. For this reason, you can experience a more comfortable process by taking a break from drinking alcohol and coffee a few days before your period starts.

Avoid carbonated and sugary drinks

If you crave something sweet during your period, the first thing to avoid is carbonated and sugary drinks. This can lead to even more bloating. The same goes for artificial sweeteners. Instead, you can feel better by drinking at least 8 glasses of water a day.

Do not abuse fruits and vegetables

When you feel bloated, you can relax your digestive system by eating more fiber-rich foods. However, this can also backfire. A 2020 study published in the journal Clinical and Translational Gastroenterology concluded that eating high-fiber foods increased bloating in participants.

However, you should not completely abandon vegetables and fruits either. However, if you start consuming them in large amounts during your period, it will increase gas and bloating because your body is not used to it.

Try to eat homemade food

The food we eat and the complaints we have in our body are actually very closely related to each other. The more malnourished we eat, the more undesirable effects we will face, such as memory problems, weight problems or acne. Similarly, by eating the right foods, we can help eliminate the problems we complain about. For example, on days when you have bloating, you can prepare healthy meals for yourself at home rather than at a restaurant. In this case, your complaints will be at a minimum, as you will eliminate factors that can increase bloating, such as oil and salt.

Do not take medicines without consulting your doctor.

There are many options for drugs that reduce pain and swelling during the menstrual cycle. For example, some birth control pills or diuretics can help reduce pain and swelling during your period. However, be sure to consult your doctor before using them. Because if they don’t suit you, you may see more harm than good.

When should I see a doctor?

Many women experience menstrual bloating as their period approaches. This is actually normal and to be expected, as it is the effect of hormones. However, if bloating bothers you a lot, then you should be examined by a gynecologist. If the examination does not reveal any health problems, some drugs may be prescribed that are good for menstrual bloating. However, these drugs should never be used without consulting a doctor. Because if medicines are not suitable for a person’s health condition, they can do more harm than good.

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