Bloating during menstruation? cheat sheet 7 surefire tips to overcome it

Bloating is a symptom of premenstrual syndrome (PMS) which can occur 1-2 weeks before menstruation. Bloated stomach certainly makes you uncomfortable, even you feel you gain weight because the stomach sticks out. Fortunately, there are a number of things you can do to reduce these symptoms. Here are some lifestyle changes that can treat flatulence during menstruation.

Change your lifestyle, the best way to deal with flatulence during menstruation

There are many lifestyle changes you can make to help reduce flatulence. Ultimately, these changes can help relieve the symptoms of menstrual bloating.

1. Avoid salty foods

Sodium in salt can increase the amount of water your body stores. Avoiding salty foods can help reduce fluid buildup and prevent flatulence during menstruation.

The American Heart Association recommends limiting your salt intake to 1,500 milligrams (mg) per day. One way to avoid excess salt is to cook your own meals at home using fresh ingredients.

Since many processed foods contain salt, if you cook your own food, you can adjust the amount of salt you want yourself.

2. Eat foods rich in potassium

Eating foods rich in potassium can help reduce flatulence during menstruation. Research shows potassium lowers sodium levels and increases urine production. In this way, potassium prevents the buildup of fluids that can make your stomach bloat during your period.

Potassium-rich foods that can reduce menstrual bloating include dark green vegetables, such as spinach, sweet potatoes, bananas, avocados, and tomatoes.

3. Eating foods that are natural diuretics

Something that is diuretic means it can increase urine production. Producing more urine helps the body to get rid of water. In this way, diuretics help reduce excess water volume in the body.

Many foods have natural diuretic properties, by eating these foods you can reduce flatulence during menstruation. Foods that act as natural diuretics include asparagus, pineapple, cucumber, chives, ginger, and garlic.

Diuretics are also available in pill form. Your doctor may prescribe this if you have more severe flatulence and other home treatments don't help.

4. Drink lots of water

Not because you feel bloated, you actually avoid drinking water. Make sure you drink plenty of water in the days leading up to your period. Try bringing a water bottle with you, and aim for filling it several times a day.

In general, drinking eight glasses of water a day (about two liters) can meet the water needs of many people. However, it is up to you to judge how much water you need.

5. Exercise regularly

A 2013 study found that regular exercise can help with PMS symptoms. When flatulence is a symptom of PMS, regular exercise can help reduce it.

Regular exercise is key to reducing PMS symptoms. Experts recommend doing one of the following:

• Several hours of physical activity a week
• One hour or more of strenuous activity a week
• The combination of your activity levels

In order for the body to be fitter, you can add some special exercises to build muscle in a week. Or at least to stay healthy, you can do regular exercise for 2.5 hours a week..

6. Avoid alcohol and caffeine

Researchers say that alcohol and caffeine can cause flatulence and other symptoms of PMS. If you have trouble avoiding a cup of coffee in the morning, try replacing it with a drink that has less caffeine, such as tea, or substituting partially caffeinated coffee for a decaffeinated type.

7. Avoid refined carbohydrates

Refined carbohydrates, such as flour and refined sugar, cause spikes in blood sugar levels. This condition can increase the level of insulin in the blood, which in turn stimulates the kidneys to retain sodium.

Well, the high amount of sodium makes fluids accumulate until the stomach feels bloated. Therefore, you should avoid consuming too many simple carbohydrates and refined carbohydrates such as sugar and other sweet foods.

8. Consider birth control pills

A 2008 study reported that birth control pills can help relieve flatulence during menstruation. However, some women report that birth control pills make the stomach feel more bloated.

The effects of the pills can vary from woman to woman, so it's best to discuss them first with your doctor and try a few different types to see which one works best for managing flatulence.

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