8 ways to get rid of bloating before menstruation

Let's explain why your stomach gets bloated during your period and provide some effective tips to help you not feel the start of the cycle at least on your waistline and relieve common PMS symptoms.

The end and beginning of menstruation cause a lot of physiological changes in a woman's body, among which noticeable bloating and gases are the most unpleasant from an aesthetic point of view, because they affect the contours of your figure. According to estimates, approximately 70 percent of women every month feel that their stomachs noticeably increase and seem heavier just before the start of the next period. The reason lies in fluctuations in estrogen levels and a sharp drop in progesterone levels on the eve of each new menstrual cycle. The feeling of swelling in the lower abdomen in women is one of the common manifestations of the well-known premenstrual syndrome (PMS), which significantly worsens the life of many women of childbearing age for several days.

The good news: During the first two to three days of your menstrual cycle, your ovaries start producing the right amount of hormones again. Thanks to this, the stomach gradually returns to its normal volume. But what can you do in the meantime? Doctors offer several effective solutions that will help keep the stomach under control in these already difficult days.

Choose foods rich in protein and potassium

Make sure your diet includes foods these days to prevent bloating and gas. Vegetables and fruits high in potassium, such as bananas, melons, tomatoes, and asparagus, help maintain proper fluid balance in the body. The same applies to healthy fats: add to the menu, for example, chia and flax seeds, walnuts and salmon, which contain omega-3 polyunsaturated fatty acids. This will help to stabilize the level of prostaglandins — physiologically active substances that cause uterine muscle contractions and regulate water-salt exchange in the body.

Protein is another safe and necessary ingredient in your diet before your period. It is best to choose chicken fillet, sea fish and tofu. Foods with natural diuretic properties, including celery, cucumbers, watermelon, lemon juice, garlic, and ginger, will also help you feel lighter (literally) these days.

Exclude from the menu products that lead to excessive formation of gases

We are talking about broccoli and Brussels sprouts. Surprised? Despite the fact that these products are on the top list of healthy foods, they contain the trisaccharide raffinose and a significant amount of water-soluble plant fibers. Our bodies lack the digestive enzymes to properly digest these compounds, so they enter the intestines undigested and swell, causing excessive gas, bloating, intestinal colic and upset. Some nutritionists also include beans, white cabbage, cauliflower, and various leafy salads in this category.

Keep training

Sports is probably the last thing you want to do these days. But doctors say getting your heart rate up is one of the best ways to relieve PMS symptoms, including bloating. A sedentary lifestyle leads to low activity of the digestive system. Therefore, regular training will not only help you maintain a normal figure, but also get rid of constipation. Before the start of the next menstrual cycle, give preference to light training, such as swimming and yoga. High-intensity physical exercises, in particular CrossFit, can, on the contrary, provoke inflammation, which will increase bloating.

Reduce caffeine and alcohol

Drinking alcohol in the days before menstruation can increase symptoms of PMS: breast swelling and pain, mood swings and abdominal bloating, warn gynecologists. Coffee, in turn, overstimulates the digestive tract and leads to irritation of the intestinal walls, not to mention dehydration, which forces your body to retain water. So we recommend skipping your morning latte these days.

Take anti-inflammatory drugs

Medicines such as ibuprofen can block chemical compounds in the body that cause inflammation and, as a result, bloating and gas. Two days before the start of your next menstrual cycle, take 200 to 400 milligrams of ibuprofen every six to eight hours — after consulting your gynecologist first.

Give up carbonated and sweet drinks

Fizzy drinks can temporarily relieve the feeling of bloating in the lower abdomen, but in the end it will lead to even more. The same goes for sugary sodas, even those with artificial sweeteners. Instead, drink plain clean water - about 2 liters a day, but guided by your own sense of thirst. Also recommended on these days are weak green tea, mint infusion, chamomile and fennel seeds - they will prevent excessive gas formation.

Get at least 8 hours of sleep

Often, premenstrual pain, bloating and gases, general discomfort do not allow women to get enough sleep these days. Nevertheless, do not get out of bed and do not postpone sleep: because it is during these hours that your body works to remove excess fluid from the abdominal area. So, try to spend at least 8 hours of sleep at night.

Consider the possibility of taking contraceptives

Oral contraception is not only an effective way to prevent unwanted pregnancy, but also an opportunity to stabilize the balance of hormones and reduce pain during menstruation. Medical studies have shown that taking oral contraceptives reduces PMS symptoms by 50 percent. Therefore, consult with your doctor about the possibility of such a solution to the problem, if in your individual case the manifestations of premenstrual syndrome are too acute and disrupt your usual lifestyle.