Are you expecting your period every day and all you can think about is your bloated belly and discomfort in every piece of clothing?
You're definitely not alone. Bloating and a feeling of fullness in the abdomen are actually among the most common symptoms of premenstrual syndrome. According to a recent Femvia study Up to 65% of women of reproductive age regularly experience this problem, both before and during menstruation. Other common physical symptoms include cramps, fatigue , mood swings , impaired concentration, and breast tenderness . The good news? There are ways to relieve bloating and feel better about your body.
What is premenstrual dysphoric disorder (PMDD) and how to recognize it? Read the full article
What causes bloating?
The exact cause of premenstrual bloating is not yet fully understood, but experts agree that it is most often caused by a combination of several factors.
Hormonal changes during the cycle
After ovulation Progesterone levels rise, which prepares the uterine lining for a possible implantation of a fertilized egg. One common side effect of this hormone is a slowdown in digestion and bowel movements, which can lead to constipation and bloating.
Water retention
Estrogen and progesterone affect the kidneys' ability to regulate fluid and sodium levels. In the second half of the cycle, when these reproductive hormones fluctuate, the body tends to retain more water. This can cause not only bloating, but also swelling in the abdomen, breasts, legs, or face.
7 Surprising Ways Your Body Changes During Your Cycle
How diet and lifestyle affect PMS bloating
Hormonal fluctuations before menstruation affect digestion and appetite. During this period, we may be more likely to seek out foods with a higher sugar, salt and fat content, which burden the digestive system and promote water retention in the body. Along with the frequent lack of exercise during this period, the activity of the lymphatic system also slows down, which can further worsen the feeling of heaviness, bloating and swelling.
"A bloated belly is not your fault, it's your body's natural response. Talking about it openly is the first step to feeling better."
Tips that really help
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Eat foods rich in potassium
A diet rich in fresh fruits, vegetables, and quality protein can help relieve bloating. Focus especially on foods higher in potassium, such as bananas, spinach, sweet potatoes, and avocados, which promote drainage. -
Limit caffeine and alcohol
Caffeine and alcohol can irritate the digestive system, increase water retention and worsen PMS symptoms, so try to minimize their intake, especially during the premenstrual period. -
Follow your drinking regimen
A regular drinking regimen is key for proper digestion and natural dehydration of the body. -
Probiotics and appropriate dietary supplements
Probiotics help maintain a healthy gut microflora, which positively affects digestion and immunity. Supplements containing magnesium, vitamin B6, or potassium are also suitable, which can alleviate some premenstrual symptoms. -
Get regular exercise
Even light activities like walking, yoga, or stretching help relieve bloating by promoting better digestion and improving blood circulation. -
Treat yourself to a gentle massage
Massaging the abdomen or lower back can support the digestive and lymphatic systems and provide relief from pain and tension during the premenstrual period.
Want to better understand your body and cycle? Join our webinar Cycle Harmony ! – 8 lessons full of practical tips on how to manage PMS, fatigue and hormonal fluctuations. You will hear practical tips on how to relieve premenstrual tension, fatigue or pain.
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