Besides the holiday feast, there are many other causes of stomach pain, gas and bloating. This is commonly called menstrual bloating and can occur when you have your period. Bloating during the menstrual cycle can even lead to distension or apparent enlargement of the abdomen. However, gas and bloating usually do not indicate a serious medical condition. Just a few small dietary adjustments can help you manage this, as they are tied to what and how you eat.
Here are five ways you can try to manage menstrual bloating:
Maintain a healthy diet: Eating a balanced and nutritious diet can help reduce bloating during menstruation. Avoid foods high in sodium, processed sugars and refined carbohydrates as they can contribute to water retention and bloating. Instead, opt for whole grains, fresh fruits and vegetables, lean proteins, and whole grains. Additionally, potassium-rich foods such as bananas, avocados, and leafy greens can help regulate the body's fluid balance.
Stay hydrated: Drinking plenty of water can actually help reduce bloating. When your body is dehydrated, it tends to retain water, which can make bloating worse. Try to drink at least 8-10 glasses of water a day to stay hydrated and flush out excess fluids.
Reduce your salt intake: High sodium intake can lead to water retention and bloating. During your period, try to minimize the consumption of salty foods such as chips, processed snacks and fast food. Watch out for hidden sources of sodium, such as canned soups and sauces. Instead, season your meals with herbs, spices, or lemon juice for flavor.
Exercise regularly: Regular physical activity can help relieve bloating by stimulating digestion and promoting better bowel movements. Low-impact exercise such as walking, swimming, or yoga can be especially beneficial during menstruation. Exercise also releases endorphins, which can improve mood and reduce the discomfort associated with bloating.
Use herbal remedies: Some herbal remedies have traditionally been used to relieve bloating and menstrual problems. Peppermint tea, ginger tea, and chamomile tea are known for their soothing properties and can help relieve bloating. In addition, herbal supplements such as dandelion root or fennel can act as natural diuretics and help reduce water retention.
