Here's What's Behind That Annoying Period Bloating & How You Can Get Rid of It
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Bloating is a common symptom of menstruation, and one most people who have periods will experience to varying degrees. So if you notice that even your go-to, favorite jeans make you feel uncomfortable a week or so before your period, you aren’t alone. In fact, a 2014 study published in the journal BMC Women's Health found that 62% of women experience some type of bloating prior to getting their period, and 51% feel bloated during their period.
But just because period bloat is common, doesn't mean you have to suffer through it. By understanding what causes bloating before and/or during menstruation — including a number of non-hormonal factors that contribute to your pre-period bloat — you can work to mitigate the occurrence, or at least the severity, of feeling bloated during your period by making some simple lifestyle changes.
Woman's Day spoke with two doctors to better understand what causes this typical and uncomfortable menstruation symptom, how to reduce period bloating when possible, and when bloating before or during your period could double as a sign that something far more serious is going on that might require the attention of a medical professional.
What causes period bloating?
“There are several causes of bloating,” Dr. Alyssa Dweck, MD, tells Woman's Day. “First, progesterone — the hormone produced in larger amounts from mid-cycle until menstruation — affects intestinal motility,” she says. In other words, a change in the amount of progesterone in the body can impact the way your intestines move waste through and out of your body, by either speeding the process up or slowing it down. “If the intestines move faster or slower, symptoms may occur including gas, bloating, constipation, or loose stools," Dweck explains.
In addition to hormone changes that occur during menstruation, Dweck says that the lifestyle changes that typically coincide with one's period can also cause bloating. You may find yourself craving saltier or sugarier foods around your period, for example, thanks to a spike in both estrogen and progesterone. While those foods are undoubtably comforting, they can also lead to bloating.
How can you get rid of period bloating?
If bloating before and/or during your period is an issue for you, try to avoid foods that are known to cause or increase the frequency and severity of bloating. If you do need a salty snack, try to consume those foods in moderation. “Reducing salt intake can decrease water retention, and the body will respond with a diminished sensation of feeling bloating,” Dr. Karen Patrusky, MD, tells Woman's Day.
Instead, Patrusky says you should eat foods that are high in potassium, like bananas and avocados, as well as foods that are high in magnesium, like nuts and seeds. Foods that are natural diuretics — like asparagus, cucumber, ginger, and watermelon — can also help relieve uncomfortable bloating. And, of course, drinking plenty of water can help flush out your kidneys and improve your period symptoms.
Patrusky also suggests you get your sweat on to reduce bloating, even if you're feeling less than up to it. “Exercise can improve energy and mood by increasing endorphins,” she says. “Exercise also induces sweat, encourages hydration, and makes us more mindful about what foods we put into our bodies.”
If that isn’t working, you can also try your hand at a few over-the-counter medication. “If your symptoms are notable, they may warrant a medication, such as Midol Complete, which provides multi-symptom period and PMS relief — including cramps and bloating,” Dweck says. “Birth control pills have also been helpful for some women to minimize PMS symptoms.”
When is period bloating a sign of something more serious?
“Symptoms of bloating should be short-lived, lasting only a few days,” Dweck says. “They usually resolve with onset of flow.” But there are moments when bloating may warrant a trip to a doctor, especially if your symptoms are starting to interfere with your day-to-day activities.
“Certain ovarian and gastrointestinal conditions can present with persistent bloating, and this should be evaluated by your doctor,” Patrusky explains. And while these issues can be serious, Dweck says it's best to avoid falling down a Google hole of anxiety, especially if you think your bloating symptoms are a sign of a potentially grave health issues.
“Dr. Google will surely scare many readers about bloating and ovarian cancer,” she explains. “Ovarian cancer is rare, but difficult to diagnose early, and is often associated with vague GI symptoms.” She does say, though, that any persistent, worsening or increased severity in bloating warrants a trip to your doctor. “This also applies to PMS or menstrual bloating that doesn’t resolve cyclically,” Dweck says.
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