Gynaecologist reveals 8 natural ways to get rid of PMS bloating

Gynaecologist reveals 8 natural ways to get rid of PMS bloating (Picture Credit: Pexels)

We all know at least one symptom of PMS can be unbearable: bloating before your period. Apparently, it can leave you feeling heavy, puffy and sluggish. Although it results from hormonal changes, there are several natural ways to alleviate this misery and feel lighter, more energetic and more in control during your cycle.

Premenstrual bloating happens because of hormonal shifts, particularly rising levels of estrogen and progesterone, which make the body retain more water and salt. This can result in abdominal, breast or extremity edema. Many women also suffer from slowed digestion during this period, which can add to the sensation of fullness and gas.

Although it’s a natural part of the menstrual cycle, you might find bloating very uncomfortable and inconvenient. Thankfully, natural remedies and small lifestyle changes can do wonders. The simplest solutions to PMS misery are often the most effective: tweaking your diet, keeping on the move and monitoring hydration levels.

PMS bloating isn’t just about hormones “There are many contributing factors in the etiology of PMS-related bloating,” says Dr. Sarika Mehta, a gynecologist and women’s health specialist. “What you eat, drink and how much you move can either make symptoms worse or help alleviate them. When a woman makes those natural adjustments in her life, she gets tremendous relief and primarily doesn’t have to rely on medications.”

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8 Natural PMS Bloat Treatment Options

Cut Down on Salt:
Extra sodium ensures that your body holds onto water. Before your period, restrict salty snacks and processed foods — including canned soups. Choose homemade, fresh meals instead.

Stay Hydrated:
It may seem counterintuitive, but knocking back more water can help flush out the excess sodium and deflate that dreaded bloat. Shoot for 8-10 glasses, and also consider upping hydrating foods like cucumber and watermelon.

Eat Potassium-Rich Foods:
Foods such as bananas, avocados or sweet potatoes can help you to stabilize the body’s sodium level and also work against water retention like a natural diuretic.

Avoid Carbonated Drinks and Caffeine:
Soda and other bubbly drinks add further gas to your digestive system, exacerbating bloating. Restrain the intake of coffee as it can stimulate and irritate your stomach leading to dehydration.

Move Your Body:
Light movement—think walking, yoga, or easy cardio—can help blood flow and fluid retention. It also helps manage digestion and improve the mood.

Include Magnesium-Rich Foods:
Magnesium also aids in fluid balance and in relieving muscle cramps. To get closer to your goal, incorporate nuts, dark leafy greens and dark chocolate into your diet — all are good sources of natural magnesium.

Deep Breathing and Stress Reduction Exercises:

Stress raises our cortisol levels as well, leading to worsening bloating sensations. Deep breathing, meditation or warm baths can relax your nervous system and encourage your body to let go of tightness.

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Get Enough Sleep:
Bad sleep throws hormonal balance out of whack and intensifies PMS symptoms. Try to get between 7-8 hours of good sleep so your body can recover and balance its fluids.

Balanced Relief for PMS

Tiny tweaks can do wonders when it comes to reducing bloating and feeling better throughout your cycle. As Dr. Mehta puts it sharply, “Your body thrives on care, not control. Hear it, feed it, and you’ll see your PMS symptoms start to be more manageable without forcing them.”

FAQs on how to treat PMS bloating:

1. What causes bloating during PMS?

PMS bloating is mainly caused by hormonal fluctuations—especially rising estrogen and dropping progesterone—which lead to water retention and changes in digestion before your period.

2. How can I reduce PMS bloating naturally?

You can ease bloating by reducing salt intake, drinking plenty of water, eating potassium-rich foods (like bananas and spinach), and avoiding carbonated drinks. Regular exercise also helps reduce water retention.

3. Do certain foods make PMS bloating worse?

Yes. Foods high in salt, sugar, and refined carbs can increase water retention and gas. It's best to avoid processed snacks, sodas, and greasy foods during this time.

4. Can supplements help with PMS bloating?

Some supplements like magnesium, vitamin B6, and calcium may help reduce PMS symptoms, including bloating. However, it’s best to consult a healthcare provider before starting any supplement.

5. When should I see a doctor about PMS bloating?
If your bloating is severe, lasts beyond your period, or is accompanied by other concerning symptoms (like pain, weight changes, or digestive issues), it’s a good idea to see a healthcare provider to rule out other conditions.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.