Have you ever felt like you have put on weight overnight, but when you check the weighing scale, the digits haven’t changed much? Yet, your waistband pinches! One reason for this could be period bloat, which is a common symptom of premenstrual syndrome in women. It is a totally normal occurrence that usually happens before the start of the period.

 

A survey on the premenstrual syndrome, published in the Indian Journal of Public Health, that was conducted on four hundred twenty-two girls showed that 35.2 per cent of girls experienced abdominal bloating. It may differ for every individual and change according to age. As women grow older, the production of pepsin, the enzyme responsible for breaking down food, decreases, causing extreme bloating during periods, as the stomach has a hard time digesting fibre.

 

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PMS starts to show 7 to 10 days (luteal phase) before periods, resulting in bloating, feeling heavy, stiff muscles, and body aches. This is a time when female reproductive hormones are fluctuating, and most teen girls and women feel bloated due to excessive water retention in the body. While some might get relief from bloating after the start of the period, others might take a few days more.

 

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5 Ways To Ease Period Bloating

Although no one solution fits all to keep bloating at bay, there are some research-backed ways to eliminate period bloating. Dr. Priyanka Sinha, Senior Consultant, Department of Obstetrics and Gynaecology, Apollo Multi-speciality Hospital, Kolkata, shares advice on how to reduce period bloating.

 

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1. Load up on natural diuretics

According to Dr. Sinha, consuming a high-protein diet which includes food like tofu, fish, and chicken is beneficial to prevent period bloating. Along with this, a high potassium diet consisting of bananas, asparagus, and tomatoes is effective in eliminating bloat. Increased consumption of natural diuretics like lemon, ginger, garlic, cucumber, and watermelon can help. Eating a bowl of avocado and berries can also help maintain fluid balance.

Caution: Avoid excessive intake of salt and dietary fibre. Raffinose, found in cabbage, cauliflower, and broccoli, is a type of sugar that takes longer to digest, and can increase gas formation.

 

2. Stay hydrated

When experiencing period bloating, it is advisable to drink enough water to keep the body hydrated. According to a study published in Alternative Medicine Review, staying hydrated helps in reducing water retention, which cuts down the formation of gas and heaviness in the abdomen. Have green tea in the morning to reduce water retention. The more water you drink, the more effectively the kidney flushes out water and waste from the body, minimising bloat.

Caution: Avoid caffeine, carbonated drinks, sugary drinks, and alcohol to reduce period bloat.

 

3. Get more sleep

During the premenstrual cycle, getting 7-8 hours of uninterrupted sleep reduces PMS symptoms like bloating, says a 2013 study published in the World Journal Of Gastroenterology.

Caution: Try to keep your stress levels down and avoid staying up late at night.

 

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4. Turn to yoga

Fight indigestion with yoga. A 2015 study published in Evidence Based Alternative Medicine concluded that yoga is a vital therapeutic approach in treating digestive disorders, abdominal pain and bloating. Poses like Matsya Kridasana and Vajrasana can help reduce period bloating.

Caution: Avoid high-intensity workout, as it promotes stress hormone (cortisol) that can increase fluid retention and bloating.

 

5. Include probiotics

According to a study published in 2017 in the journal, The Proceedings of the National Academy of Sciences (PNAS), maintaining a balance of good and bad bacteria in the gut leads to boosting of an enzyme called beta-glucuronidase, which increases the level of oestrogen, which can worsen PMS symptoms, including bloating. Consuming fermented food like yogurt or kimchi, which already has good gut bacteria, helps in digestion and decreases the chances of bloating.

Caution: Reduce intake of dairy and gluten.

 

Dr. Priyanka Sinha is an MBBS, DGO, MS, Diploma in Advanced laparoscopic and hysteroscopic surgeries. She is a Senior Consultant Department of Obstetrics and Gynaecology at Apollo Multi-speciality hospital based out in Kolkata, India.