Tackle Bloating During Periods: Understand Major Causes And Try 9 Tips To Reduce It Immediately!

Are you tired of feeling bloated and uncomfortable during your period? Does the weight gain often accompanying it leave you feeling frustrated and self-conscious? You're not alone. Many women experience bloating during periods, which is a feeling of fullness or heaviness in the abdomen, as a common symptom of premenstrual syndrome (PMS). Understanding the causes of bloating during periods helps you manage this discomfort. This way, knowing which foods contribute to your bloating and learning how to make healthy adjustments can help you take steps to reduce these concerning symptoms.

To effectively manage these common symptoms of bloating during periods, this blog explores the causes of period bloating, provides effective tips to reduce it, and addresses concerns about weight gain. So, let's discover how to feel more comfortable during your menstrual cycle.

Table Of Contents

1. Is Bloating Natural During Periods?

2. Major Causes Of Bloating During Periods

3. How To Reduce Bloating Immediately? 10 Tips

4. How Long Does Period Bloating Last?

5. Does Period Bloating Cause Weight Gain?

6. Dietitian’s Recommendation

7. The Final Say

8. FAQs

9. References

Is Bloating Natural During Periods?

Yes, it is completely natural to feel boated during periods! Bloating is a common and normal part of many women's menstrual cycles. It often starts in a week or two before your period and can make you feel puffy or uncomfortable. Significant causes of stomach bloating in females are widely seen as the early signs of premenstrual syndrome (PMS), which affects nearly 85% of women.

You may feel like you have gained weight, or your belly or other body parts may feel sore or even swollen. Other PMS symptoms include mood swings, fatigue, cramps, acne, food cravings, sore breasts, headaches, and back pain. While you can't completely prevent bloating, there are home remedies that might help.

Also Read: How To Control Mood Swings During Periods?

Major Causes Of Bloating During Periods

Period bloating, that uncomfortable feeling of a puffy abdomen, affects many women and can drag your day. But what exactly causes it? Hormonal shifts in the sex hormones progesterone and estrogen levels before and during your period can lead to bloating. As your period approaches, a drop in progesterone levels causes your uterine lining to shed, resulting in your period. However, these hormonal changes also make your body retain more water and salt, leading to that uncomfortable, bloated feeling.

PMS, or premenstrual syndrome, often happens during the week or so before your period. This is when hormones like estrogen and progesterone can fluctuate. At this time, your uterine lining also thickens to prepare for a possible pregnancy. If you don't get pregnant, this thickened lining is shed, causing your period.

However, hormones aren't the only cause. Other factors can also cause bloating during this period:

• Your genes: Some women are simply more predisposed to bloating than others.
• Your diet: That salty snack might taste good, but it can lead to water retention and worsen bloating.
• Vitamins and minerals: The types and amounts you take can affect how your body handles fluids.
• Stimulants: Be mindful of caffeine and alcohol, as they can dehydrate you and contribute to bloating.
   

So, the next time you feel puffy, remember it's all part of your body's fascinating and sometimes frustrating hormonal changes that cause bloating during your period.

Also Read: How To Balance Your Hormones Naturally? | ToneOpCare

How To Reduce Bloating Immediately? 10 Tips

Consider trying these tips to reduce bloating during periods immediately for relief from extreme symptoms:

1. Take ToneOp Care’s Period 360 

Every woman struggling with period-related bloating must try Period Care 360 for a natural solution. These capsules, formulated with 100% natural Hing oil, Coconut oil, and Frankincense oil, offer a gentle yet effective approach to overcoming discomfort. By reducing internal swelling and aiding digestion, the capsules help to relieve bloating and promote a more comfortable menstrual experience. 

Also, they contribute to regulating menstrual cycles, managing mood swings, and reducing stress. With their vegan-friendly and gelatin-free composition, Period 360 capsules provide a safe and natural option for women seeking relief from period-related symptoms.

2. Engage In Physical Activity

Regular physical movement is a proven way to alleviate bloating during your period. Aerobic exercises like regular brisk walking, swimming, or cycling can help reduce PMS symptoms when done consistently. Aiming for nearly 30 minutes of movement daily can significantly minimise bloating and improve your menstrual cycle.

For a quick fix to reduce bloating, try ToneOp Fit's Home Workout Plan. This personalised fitness program offers a variety of exercises, from bodyweight workouts to high-intensity interval and strength training. These workouts work as a natural way to reduce bloating.

3. Make Diet Adjustments

Certain foods can worsen bloating during your period, so it’s essential to modify your diet. Avoid foods high in caffeine, salt, and sugar, as these can cause water retention and exacerbate bloating. Opt for balanced meals with whole foods, and focus on nutrient-rich choices that support your body's needs.

4. Eat Slowly To Prevent Air Swallowing

Eating too quickly can make you swallow air, causing excessive bloating. Take your time while eating and avoid chewing gum or consuming carbonated drinks, as they also contribute to air intake. Practising mindful eating can help you reduce unnecessary bloating and make meals more enjoyable.

5. Prioritise Night Sleep

Lack of sleep can intensify PMS symptoms, including bloating. Aim for seven to nearly nine hours of quality, uninterrupted sleep each night to help your body recover and manage hormonal fluctuations better. Good sleep habits help in reducing discomfort during your period.

Also Read: Melatonin For Sleep: Know the Role Of This Sleep Hormone

6. Manage Daily Stress Levels

High stress can worsen PMS symptoms, including bloating. Incorporating stress-relief techniques like yoga, meditation, or massage can help improve your symptoms. Practising relaxation regularly can reduce bloating and enhance your emotional wellness during your menstrual cycle.

7. Avoid Simple Sugars, Fatty, And Salty Foods

Consuming simple sugars and fatty or salty foods can trigger bloating by causing water retention and fermentation in the gut. Try to limit your intake of regular snacks and fried foods, which are often craved before periods. Opt for healthier, balanced alternatives to prevent bloating and support digestive health.

8. Keep Your Body Hydrated

Drinking required liquids can help reduce bloating during your period. Aim for at least 1.6 litres of water daily to stay hydrated and avoid beverages like alcohol and caffeinated drinks, which can worsen bloating. Hydration eventually maintains fluid balance in your body and prevents bloating.

9. Consider Health Supplements

Certain supplements can help manage bloating and other PMS symptoms. Birth control pills can reduce hormone fluctuations and bloating by suppressing ovulation. Over-the-counter supplements like calcium, magnesium, and probiotics may also relieve bloating. Also, science proves vitamin E is effective in reducing PMS symptoms.

Try ToneOp Care's Vitamin 360 Tablets for a comprehensive nutritional boost. These multivitamins, enriched with probiotics, offer a powerful combination to support your immune system, digestive health, heart function, and brain development. With 60 tablets in each pack, you can enjoy sustained benefits during periods, ensuring a healthy foundation for the next cycle.

10. Try Relaxation Techniques

Relaxation techniques, like yoga, meditation, or biofeedback, can significantly reduce bloating and other PMS-related discomforts. Biofeedback is a mind-body step that helps you control certain physiological functions, such as muscle relaxation and breathing. If you're interested, consulting a trained therapist can guide you in effectively practising biofeedback to reduce bloating.

Also Read: What Are the Main Causes Of Irregular Periods?

How Long Does Period Bloating Last?

Period bloating can be a frustrating symptom that affects many women. It typically starts a week or so before your period begins and can linger for several days after your period starts. However, it's important to remember that everyone's experience is unique. Some women feel bloated more frequently than others, while others may only experience it occasionally.

Your body's hormone levels can fluctuate from cycle to cycle, impacting how much bloating you experience. Fortunately, there are steps you can take to help overcome period bloating and make your menstrual cycle more comfortable. By staying hydrated, eating a personalised diet, and managing stress, you can reduce water retention and minimise bloating.

Also Read: 12 Foods Good For Vaginal Health And Wellness!

Does Period Bloating Cause Weight Gain?

Yes, it does! It is common for women to gain weight during menstruation, a phenomenon recognised for centuries but scientifically explored in the early 20th century as "menstrual edema." Hormonal changes, particularly around 5 days before your period, trigger bloating and weight gain.

Bloating and weight gain during periods are primarily due to hormonal fluctuations, specifically an increase in estrogen, which causes the body to retain water and salt. This water retention causes cell swelling and a bloated feeling, even if actual weight gain is minimal. Gastrointestinal constipation and bloating are common, and although they don't result in real weight gain, they cause heaviness and discomfort during the days leading up to your period.

This bloated sensation usually diminishes within the first few days of menstruation. However, the average weight gain during a period is between two to five pounds.

Try taking ToneOp Care's Gastro Health Care Combo for 60 days. It offers a comprehensive solution to help you manage digestive issues like indigestion, constipation, bloating, and acidity symptoms and improve your digestive health. This combo can improve food absorption and a more comfortable digestive experience by supporting IBS management, enhancing metabolism, and optimising liver function. 

Also Read: Probiotic And Prebiotic Foods To Eat For Good Digestion

Dietitian’s Recommendation

I recommend identifying any dietary triggers, like excessive salt intake, carbonated drinks, or certain fruits and vegetables. Then, create a balanced meal plan tailored to your needs and seek personalised guidance on including nutrient-rich foods like whole grains, required lean proteins, fresh fruits, vegetables, and healthy fats that support your digestive health and reduce bloating during your period.

Also, follow tips on managing stress to reduce bloating and prefer recommendations for supplements, like probiotics or digestive enzymes, or lifestyle changes, like limiting alcohol or caffeine intake, that are beneficial for managing your period bloating.

                                                                                 Dt. Lavina Chauhan

The Final Say

Therefore, you can take proactive steps to manage and reduce bloating during the period by understanding the underlying causes, like hormonal fluctuations, dietary factors, and stress. Try to opt for the bloating during periods remedies, like lifestyle changes, dietary adjustments, and stress reduction techniques, significantly improve your comfort during your menstrual cycle. Remember, if you are experiencing severe bloating, it's always a good idea to consult a professional for personalised advice.

FAQs

1. Why does one feel bloated during menstruation?

During menstruation, the body produces prostaglandins, hormone-like substances that help contract and shed the uterine lining. These prostaglandins also cause bloating, stomach cramps, and diarrhoea.
 

2. What is the fastest way to reduce menstrual bloating?

Tracking your monthly menstrual cycle can help you predict when you'll experience bloating. Using a period-tracking app can also help you identify patterns and manage symptoms proactively.
 

3. Is it period bloating, or could I be pregnant?

While bloating is a common symptom of menstruation and early pregnancy, it's important to distinguish between them. If you suspect pregnancy and have bloating, take a home pregnancy test for further consultation with your doctor.
 

4. How do you get rid of period bloating ASAP?

Try these proven strategies to prevent menstrual bloating, including:

• Dietary adjustments: Avoid gassy foods and drinks, and increase your fibre intake.
• Regular exercise: Light physical activity can help reduce bloating.
• Hydration: Stay well-hydrated by drinking essential liquids.
• Over-the-counter medications: Pain relievers and recommended anti-inflammatory drugs can provide relief.
   

5. What are the recommended bloating during-period home remedies?
Major home remedies for menstrual bloating include:

• Warm compress: Applying a warm and soft compress to your abdomen can help soothe discomfort.
• Herbal teas: Certain herbs like ginger or chamomile may aid digestion.
• Relaxation techniques: Stress can contribute to bloating. Try relaxation steps like deep breathing or meditation.
   

6. What are some common symptoms of bloating during periods?
In addition to bloating, other common symptoms during menstruation include:

• Stomach cramps
• Back pain
• Fatigue
• Mood swings
• Breast tenderness
• Headaches
   

References

• https://www.apollocradle.com/blog/gynaecology/why-women-bloat-during-periods#:~:text=The%20red%20letter%20days%20and,before%20your%20periods%20is%20normal.
• https://www.medicalnewstoday.com/articles/319579#how-to-relieve-bloating
• https://continentalhospitals.com/blog/bloating-during-menstruation/
• https://www.bmhsc.org/blog/tired-of-period-bloating-heres-how-to-manage-it#:~:text=How%20long%20your%20period%20bloating,can%20fluctuate%20cycle%20to%20cycle.
• https://www.signos.com/blog/weight-gain-during-period
   

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your overall health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.