If you're reading this, you're probably dealing with that all-too-familiar discomfort: period bloating. It's not just a symptom; it's a full-on challenge for your body—one that can leave you feeling heavy, puffy, and downright uncomfortable. The bloating that strikes during your period can feel like your body is holding onto water for dear life, but why does this happen? And, more importantly, how can you get rid of it fast?
Period bloating is a common PMS symptom, often caused by hormonal changes during the menstrual cycle, but that doesn't make it any less annoying. The good news? There are ways to combat period bloat immediately. Whether you need relief in a few hours or you're looking to prevent it altogether, we’ve got you covered. This guide will walk you through quick remedies and long-term solutions that can help you feel better in no time.
What Causes Period Bloating?
Period bloating isn’t just your imagination—it’s a physical symptom that stems from the fluctuation of hormones like estrogen and progesterone. Your hormone levels shift as your menstrual cycle progresses, particularly before menstruation. This hormonal roller coaster leads to water retention, excess gas, and changes in digestion, all contributing to that bloated feeling. Progesterone, which rises in the second half of your cycle, can slow down your digestive system, leading to a build-up of gas and bloating. By the time your period arrives, your digestive system is out of sync, and the bloating peaks.
Dietary factors can also worsen abdominal bloating during your period. High-sodium foods, sugary drinks, and refined carbohydrates are all culprits that can trigger bloating symptoms. Combine that with hormone-driven fluid retention and digestive tract sluggishness, and you've got the perfect storm for an uncomfortable bloated stomach.
Additionally, some people who menstruate experience what’s known as premenstrual dysphoric disorder (PMDD), a more severe form of PMS, which amplifies bloating, mood swings, and other physical symptoms. Understanding these factors helps shed light on why you feel so out of sorts during your period.
5 Quick Remedies for Period Bloating
You’re feeling bloated, your stomach’s tight, and you need relief—yesterday. Here are five fast fixes for how to get rid of period bloating immediately:
#1 Stay Hydrated
As weird as it sounds, one of the best ways to combat water retention is to drink more water. Staying hydrated helps flush out excess sodium, which is one of the main culprits behind bloating. When sodium levels spike, your body holds onto more water, which makes you feel puffy and swollen. Drinking plenty of water helps your kidneys process that sodium faster, reducing bloating and making you feel lighter in no time.
It’s also important to be mindful of what you drink. Sugary drinks and alcohol can actually make bloating worse. Sugary sodas and alcohol can irritate your digestive system, leading to increased gas and water retention. Stick to plain water, herbal teas, or water infused with lemon or cucumber for a refreshing twist, while serving as great drinks to help with period cramps and bloating.
#2 Avoid High-Sodium Foods
Salt is sneaky, showing up in everything from processed food to that innocent-looking bag of chips. While salty cravings are real during PMS, giving in can make your bloating worse. High-sodium foods cause your body to retain even more water, exacerbating that uncomfortable, bloated feeling. Try to steer clear of foods like fast food, canned soups, and snacks loaded with sodium during your period. Learning what to eat on your period during all four phases will be crucial to help reduce period bloating.
#3 Light Physical Activity
It might seem counterintuitive when you're feeling sluggish, but working out on your period can help mitigate some symptoms. A simple walk or some gentle yoga can stimulate your digestive system and reduce fluid retention, helping you feel better fast. Physical activity helps release trapped gas and gets your bowels moving—both of which are key in reducing bloating symptoms. Plus, it releases endorphins, which can improve your mood and ease painful period cramps.
Yoga poses like the Child’s Pose or Happy Baby Pose can be especially helpful. These poses gently massage your abdominal area, promoting better digestion and reducing bloating.
#4 Herbal Teas and Supplements
Certain herbal teas have bloating-busting properties that can help soothe your digestive system and reduce gas. Peppermint tea is a go-to for relieving bloating by relaxing the digestive tract, while ginger tea can help reduce inflammation and ease menstrual bloating. Chamomile tea is another excellent option, as it has anti-inflammatory properties that can reduce bloating and calm the mind, which is helpful if you’re also dealing with PMS-related mood swings.
If you prefer supplements, you can try magnesium or vitamin B6, both of which have been shown to reduce PMS symptoms like bloating. Magnesium helps relax the muscles in your digestive system, which can ease cramping and reduce water retention. Meanwhile, vitamin B6 plays a crucial role in regulating hormone levels and reducing bloating. For more relief, consider PMS supplements designed to ease period pain, bloating, and cramping.
#5 Apply Heat
The heating pad is the unsung hero of period pain. Applying heat to your lower abdomen helps relax the muscles in your digestive system, which can ease the discomfort of bloating. Whether you use a traditional heating pad or disposable heating patches for cramps, heat therapy can soothe cramps and help you feel less bloated within hours.
Heat doesn’t just help with cramps; it also increases blood flow to your abdominal area, which can stimulate digestion and reduce bloating. You can use a heating pad for 20-30 minutes at a time, or take a warm bath to reap similar benefits.
Long-Term Prevention Tips for Bloating
While these remedies can help you get rid of period bloating immediately, long-term lifestyle changes can prevent bloating from becoming a recurring problem. Incorporating these habits into your routine will help keep bloating at bay, cycle after cycle.
Balanced Diet
It’s tempting to reach for comfort food when you're battling PMS, but sticking to a balanced diet rich in fiber and potassium-rich foods can do wonders for preventing bloating. Fiber helps keep your digestive system moving, reducing the likelihood of abdominal bloating and gas. Meanwhile, potassium helps balance your sodium levels and reduces water retention. Try adding foods like bananas, avocados, leafy greens, and whole grains to your diet.
Also, steer clear of refined carbohydrates and sugary drinks, which can spike your blood sugar and worsen bloating. Instead, opt for whole, unprocessed foods that support your digestive system and overall menstrual health. Processed foods often contain artificial ingredients that can slow digestion and lead to excess gas—two things you definitely want to avoid during your period.
Regular Exercise
Just as light exercise can provide immediate relief, staying active regularly can help prevent bloating in the first place. Regular exercise regulates hormone levels and improves circulation, which can reduce the likelihood of bloating during your period. Whether it’s daily walks, yoga, or a full-on workout regimen, consistency is key to long-term relief.
Incorporating core-strengthening exercises like planks or pilates can also support better digestion, helping to prevent that bloated feeling from creeping up on you month after month. Regular movement doesn’t just benefit your body—it also improves your mental well-being, which is crucial for managing mood swings and stress-related bloating.
Track Your Cycle
Understanding your body’s patterns can help you anticipate when you're likely to experience bloating. Use a menstrual tracking app or a calendar to keep tabs on your cycle. Noticing when bloating hits can allow you to make proactive choices—like adjusting your diet, drinking more water, or incorporating light exercise during those bloated days.
Cycle tracking is also helpful for identifying other symptoms, like mood swings, breast tenderness, and digestive issues. By keeping a log of how you feel throughout your cycle, you can better understand what triggers your bloating and implement changes before it becomes a problem.
Say Goodbye to Period Bloating
Period bloating can feel overwhelming, but with the right strategies, you can beat the bloat and reclaim your comfort. By taking control of your body’s response to hormonal changes, you can stop bloating from dictating how you feel during your period—and say goodbye to those uncomfortable days for good.
At Rael, our period products are designed to support you through every phase of your cycle, offering solutions that target bloating, cramps, and discomfort. From our menstrual supplements and period underwear to our soothing heating patches, we provide gentle yet effective relief when you need it most. With Rael, you can feel confident knowing you’re using holistic products that prioritize your comfort and well-being.
Sources
MedicalNewsToday. “Seven tips for relieving period bloating.” January 24, 2024. https://www.medicalnewstoday.com/articles/319579. Accessed on September 30, 2024.
Cleveland Clinic. “Premenstrual Dysphoric Disorder (PMDD).” February 2, 2023. https://my.clevelandclinic.org/health/diseases/9132-premenstrual-dysphoric-disorder-pmdd. Accessed on September 30, 2024.
Fathizadeh N, Ebrahimi E, Valiani M, Tavakoli N, Yar MH. “Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome.” December 15, 2010. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/. Accessed on September 30, 2024.