How to Manage PMS Bloating Before Period

Premenstrual syndrome (PMS) is a group of symptoms that you may experience before the start of your period. These symptoms can begin one to two weeks before your period and usually end after it starts, and they may reappear before your next period. According to studies, the symptoms of PMS may occur in 48% of the women who menstruate. It’s common for people to have more than one PMS symptom. Symptoms of PMS can range from moderate to severe, and they can vary from person to person. The symptoms may be disruptive to everyday life activities. Symptoms of PMS are classified into major categories that are physical, behavioural and emotional. 

Symptoms may include physical complaints such as: 

• abdominal bloating,
• constipation,
• cramps,
• headaches, 
• muscle aches,
• acne,
• backache, and sore breasts. 

The sufferer may also get emotional and behavioural symptoms such as:

• anxiety,
• restlessness,
• irritability,
• fatigue,
• sleep problems,
• low libido and emotional outbursts.

What is PMS bloating? 

Period bloating is a common symptom of premenstrual syndrome (PMS) that starts 1-2 weeks before a woman’s period. Stomach cramps, backaches, and other symptoms often accompany it. Women may feel that their abdomen is heavy and swollen just before and at the start of their period, which can be pretty uncomfortable. This can also negatively affect their self-confidence, as the bloating can feel like swelling and weight gain, causing their stomach to stick out.

Why does PMS bloating occur? 

As a woman’s period approaches, changes in hormone levels such as progesterone and estrogen may cause bloating before and during the period. Reduced levels of progesterone cause the uterus to shed its lining, which is what causes menstrual bleeding. Additionally, research suggests that changes in progesterone and estrogen levels cause the body to retain more water and salt, making the body’s cells swell with water and causing the feeling of bloating. Studies indicate that women who had the most water experienced the worst bloating on the first day of their period. 

How to manage PMS bloating?

Fortunately, there are some changes that women can make to reduce these symptoms. Here are some tips that may offer some relief: 

Change your diet.

• Consume leafy green vegetables.

Spinach, lettuce, cabbage, broccoli, and other green leafy vegetables are rich in digestion-aiding nutrients. They are rich in calcium, magnesium, vitamins, fibre, and water. These nutrients are believed to reduce bloating, cramps, and nausea.

• Add healthy fats to your diet.

Foods rich in healthy fats, like nuts, can help reduce bloating. Prostaglandins are a group of hormones that cause bloating. Research suggests that healthy fats may reduce the production of hormones that cause bloating.

• Eat potassium-rich foods: 

Eat more potassium-rich foods as they can help reduce period bloating by decreasing sodium levels and increasing urine production, which can reduce water retention. Potassium-rich foods include spinach, sweet potato, bananas, avocados, and tomatoes. 

• Consume probiotic-rich foods

In addition to aiding digestion, supporting your immune system, and producing vital vitamins, “good” bacteria are essential to your overall health. To maintain good gut health, it is necessary to maintain a diverse and beneficial mix of these tiny residents. A healthy gut is essential to a healthy immune system and hormonal balance. Check out our blog: The Connection Between Women’s Obesity and Poor Gut Health.

• Avoid high-sodium foods.

Avoid salty foods as their sodium increases the body’s water retention. Typically, avoid processed foods and try to focus more on fresh ingredients. A maximum target of 1,500 mg per day is advised. 

• Avoid refined carbohydrates and sugar.

Avoid refined carbohydrates such as white flour and processed sugars, as they can cause spikes in blood sugar levels. This increases the insulin level in the blood, which causes the kidneys to retain more sodium. Increased sodium levels lead to more water retention. 

Try natural diuretics.

Women looking to relieve period bloating may consider eating more natural diuretics to increase urine production and remove water, thus helping reduce water retention. Many foods act as natural diuretics, including asparagus, pineapples, peaches, cucumber, leeks, ginger, and garlic. Diuretics are also available in pill form. A doctor may prescribe these if period bloating is more severe and other home remedies do not help. 

Drink more water.

In light of the previous approaches, staying hydrated may seem counterintuitive, but drinking more water is often recommended for period bloating. While no scientific evidence supports this,  drinking more water improves hydration, which generally improves how a person feels, so it may be worth considering. Remember that water retention does not occur simply because of excessive water consumption but rather due to an imbalance in the body. It may be possible to reduce bloating by drinking the proper amount of water, eating healthy foods, and exercising.

Exercise regularly.

Numerous studies have conclusively proven that regular exercise is a powerful tool in reducing  PMS symptoms, including pesky period bloating. Experts highly recommend a minimum of 2.5  hours of exercise per week to reap the full benefits. Let’s get moving! 

Add ginger to your daily routine.

Ginger is well-known for its carminative properties, especially in improving digestion. A review published in the Nutrients journal in January 2020 found that 85% of studies examining ginger’s impact on various gastric functions identified ginger as promoting digestive health. Ginger’s ability to expedite digestion helps gases exit the small intestine more quickly when relieving gas,  reducing discomfort and bloating. 

Summary

Conclusion:

Premenstrual syndrome (PMS) is a set of symptoms that affect almost half of menstruating women. It occurs one to two weeks before their period. The symptoms can be physical discomforts such as bloating, cramps, and headaches, or emotional and behavioural changes such as irritability and fatigue. Among these symptoms, PMS bloating is a prevalent issue that can negatively impact a woman’s self-confidence. 

Note:

PMS bloating is primarily attributed to hormonal fluctuations, particularly changes in progesterone and estrogen levels. These hormonal shifts can lead to water retention and the sensation of abdominal bloating. Incorporating some lifestyle changes can significantly alleviate PMS bloating and improve the overall quality of life for women experiencing these symptoms. 

Caution:

This website provides information solely for educational purposes and should not substitute medical diagnosis or treatment.