The normal menstrual cycle is an alternation of hormonal phases: the secretion phase is replaced by the proliferation phase. As a result, subjective sensations vary depending on the day of the cycle. Rejection of the mucous membrane of the uterus and blood discharge causes discomfort, the development of pain and bloating belly. For many women, five to seven days before the next menstruation becomes exciting, mood swings occur, taste habits change.
These changes are called premenstrual syndrome (PMS) in the medical literature. Often during this period, sweet and salty foods become dominant. The result is an aggravation of clinical symptoms during menstruation. In this article, we have put together a list of helpful tips on how to avoid bloating during your period.
How To Prevent Menstrual Bloating?
The menstrual cycle is accompanied by a restructuring of the body, which is due to changes in the hormonal background. In the first phase, estrogen dominates, and in the second, progesterone. The multidirectional action of hormones directly affects subjective sensations, clinical symptoms, and taste preferences.
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Diet Correction
Adjusting your diet is a fundamental way to avoid bloating and constipation during your period. Everyone should remember that nutrition directly affects well-being and health.
Cut Off Alcohol
Excessive consumption of alcohol causes irritation in the gastrointestinal tract, causing bloating. It even makes symptoms of bloating worse. Thus, if you are suffering from a similar problem, you must get immediate help.
It does not matter what your age is; help is available for anyone who is suffering from addiction. There are special rehab centers that provide alcohol and drug treatment for teens, and their assistance can help teens to cut back on these toxic substances. By making this necessary change in your life, the issue of bloating can also be resolved.
Reduce Salt Intake
During the second phase, fluid retention occurs in the body. Edema visible to the naked eye becomes more visible in the area of ??the ankle joints on the lower extremities, as well as on the face. The subjective feeling of swelling in the body gets aggravated by unlimited salt intake during this period.
Bloating is one of the indirect symptoms of fluid retention in the body. Shortly before the start of menstruation, obstetrician-gynaecologists recommend not to eat salty foods. It is better to exclude salted and pickled cucumbers, tomatoes and other canned vegetables, chips, nuts from the diet.
Limit Consumption Of Fast Carbohydrates
Eating tasty but unhealthy foods can lead to fat gain and adversely affect a woman’s well-being. Sweets and baked goods are the main sources of fast carbohydrates. The popularity of eating this type of energy is due to the rapid increase in blood glucose levels and the short-term release of hormones of joy.
However, before you add them to your diet, you should remember that one gram of carbohydrates leads to a delay of almost four milliliters of water. Therefore, it will take about four days for the woman’s body to remove the trapped fluid. This is why bloating will occur in women if they do not limit fast carbohydrates.
Pay Attention To Incoming Water
Some types of liquids for drinking lead to increased gas formation. For example, coffee, sweet carbonated water, milkshakes negatively affect the peristalsis of the gastrointestinal tract. It causes bloating and an imbalance in the total water in the body.
Throughout life, especially from the second phase of the menstrual cycle, drink clean water. During menstruation, increase water intake by one to two glasses a day. This is because the rejection of the uterine lining and profuse bleeding causes water deficiency in the body.
Increase Fiber Intake
A beneficial effect on the motility of the gastrointestinal tract is the consumption of coarse fiber. This is because it is rich in bran and unrefined cereals. Doctors advise starting the day with cereal porridges cooked in clean drinking water or with a little milk. It will help during the menstrual period and prevent bloating.
Avoid Certain Foods
Among the foods that lead to increased gas formation, a special place is occupied by legumes, rye bread, and dairy products. It is better to exclude them from the diet or limit their consumption to reduce bloating during menstruation. You should also avoid overeating and eating late at night in order to prevent further complications.
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Physical Activity
A sedentary lifestyle for a modern person has become a part of life. People work in a sitting position for more than half a day, drive a car, and there is an absence of any systematic physical activity. Due to this, the risk of developing cardiovascular diseases, metabolic disorders, and intestinal motility disorders increases.
According to medical recommendations, it is important to maintain health and muscle tone. Thus, you must try to walk at least five to ten kilometers a day. In addition to this type of dosed cardio load, outdoor sports in gyms, fitness clubs, and group programs can also help.
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Medications For Bloating
Symptomatic treatment of bloating during menstruation includes drugs that are sold in pharmacies in the city. The negative aspect of such therapy is the short-term effect of relief of symptoms. Consultation with an attending physician is not required to take drugs for bloating and treating intestinal dysbacteriosis.
These medicines are not prescription drugs. However, you should make sure that there are no allergic reactions to the components of the drug. So study the side effects in detail before using any medication.
Take Away
Menstrual bloating is rather a common phenomenon that increases irritation and discomfort during periods. You need to take special care of yourself during this time. We mentioned some useful tips above.
Following these tips will minimize the risks of discomfort in women during premenstrual syndrome and menstruation. So make sure you make necessary dietary changes, stay physically active, and take medication to prevent bloating. However, if your condition does not improve, consult a doctor right away.
