Feeling Bloated ? – Here are some Remedies
Why do women feel the extra weight or bloated cyclically every month? These foods will help you out.
Menstruation is a part of the month where women deal with quite some problems. Experiencing bloating a day or two before your periods is one of them. Bloating is considered one of the most common premenstural syndrome (PMS). Mild to moderate bloating that begins a couple of days before your period and goes away soon after your period commences is generally nothing to worry about. Period bloating is the state of fullness or heaviness in the belly region, a common sensation before your period kicks in. Women may feel like they have gained weight or that their stomach is swollen and sticking out when it is just their premenstural bloating, which can be discomforting and may negatively impact self-confidence of some.
The menstrual cycle is govern by two hormones; estrogen and progesterone. Under the effect of these hormones our body retains excess water which gives you the bloated feeling every month just prior to your periods. A lot of factors like less intake of water, reduced exercise, excess intake of salty foods, and calcium and potassium deficient diet add to the water retention in your body.
Fortuitously, there are a number of lifestyle alterations which women can make to help reduce the discomforting bloating symptom.
Potassium-rich foods
Consumption of potassium rich foods may help reduce period bloating and balance the fluid levels in your system to a certain extent. Potassium tends to decreases sodium levels and increases the urine output from your body. Increased urination will help reduce water retention and improve period bloating discomfort. Opt for fruits and veggies which are high in potassium especially if you’ve consumed a lot of salt in the previous few days.
Potassium-rich foods that may reduce period bloating include:
Tomatoes
Bananas
Avocados
Mangoes
Spinach
Reduced salt intake
A cutback in salty foods is a basic step for the obvious reason. Checked intake of salt will help decrease water retention and reduce the agony of bloating. Sodium in the salt actually determines the amount of water a human body retains. Water is pulled along when the sodium moves into your cells. In order to maintain your salt levels processed and canned foods need to be avoided as they contain high salt. Consuming fresh and light home cooked meals are the way to go.
Staying hydrated
Keeping your fluid levels to the optimum is key. Drinking enough water keeps your body from retaining water which also maneuvers in avoiding agonising bloating during menstruation and constipation as well. Their is no thumb rule as to the amount of water consumed, it varies from person to person based on their lifestyle and environment. Just keep up with the need of your body.
Get your body moving
Sweating also releases fluids and sodium, further improving bloating. Working out is in all likelihood the last thing on your mind during these days. Sweating helps release unwanted fluids and sodium, further reducing bloating. Sweating it out will also assist your digestion and reduce constipation. Keeping up with a moderate workout regime in all fairness will aid reducing all premenstrual symptoms bloating being one of them.
OPT for Diuretics
Foods which help your body produce urine can really be a game changer. During bloating you need to get rid of all that extra water your system is holding up. Some women feel bloated while some may feel tenderness in their breasts which again is the cause of water retention. Consuming mild diuretics naturally or over the counter both can be very helpful in this condition.
Natural diuretics to name a few include:
Dandelion
Cucumber
Parsley
Ginger
Green and black tea
Now premenstural bloating should be no barrier for you leading a normal routine if the above points are paid heed to. However, a doctor visit is recommended if your symptoms do not cut back after you are done with your period for the month.
ABOUT THE AUTHOR
Dr Aruna Kalra
Dr Aruna is Gynaecologist and Obstetrics Surgeon, CK Birla Hospital, Gurugram
