More than 85% women of childbearing age experience premenstrual syndrome. You've probably noticed that your well-being becomes disturbed several days before menstruation. The most common period-related symptoms include fatigue, headache, mood swings and acne.
Many women complain of weight gain and abdominal bloating, which come together with your regular physiologic bleeding. The underlying cause of your monthly body changes is about hormonal fluctuations.
Estrogen and progesterone are the two hormones responsible for woman’s fertility and menstrual function. Their levels can drop and raise during the cycle in order to release an egg and give you the ability to conceive.
About seven days before the menses beginning, estrogen levels increase rapidly. At the same time, progesterone level stays low, leading to rejection of uterine lining and causing menstrual bleeding. Add to this, large amount of estrogen naturally causes fluid retention. That's why you may feel swollen and bloated before your periods.
It can be uncomfortable for you as bloating usually manifests in a sense of heaviness, tightness and enlargement in the tummy. The good news is that you're able to get rid of these unpleasant feelings. Let's see what you can do to relieve premenstrual bloating.
#1. Stay hydrated – those who suffer from bloating say that drinking plenty of water can help to enhance kidney function and reduce fluid retention.
#2. Cut down your sodium intake – it was recognized that excessive salt consumption leads to the accumulation of liquid inside the body. It is recommended to take no more than 2300 mg of salt a day to stay healthy and relieve abdominal bloating.
#3. Be active – regular exercises can help maintain normal water balance. Perform your favorite exercises at least 30 minutes daily to improve your well-being.
#4. Add potassium – several studies show that eating potassium-rich foods like bananas, sweet potatoes, leafy greens and avocado can decrease fluid retention and alleviate premenstrual bloating.
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#5. Reduce alcohol and caffeine intake – alcohol and caffeinated beverages were found to be triggers for various premenstrual symptoms, including bloating. Substitute these drinks with lemon water or other decaffeinated beverages in order to relieve uncomfortable sensations.
#6. Try water pills – diuretics are the drugs that can help to remove excessive liquid from your body through urinating. Some foods such as pineapples, cucumbers, ginger and asparagus can also cause a mild diuretic effect. It's worth consulting with medical professional before taking diuretic pills as they can aggravate your chronic diseases and lead to dehydration.
#7. Speak about birth control pills – these medicines can be really helpful in reduction of period-associated symptoms like bloating. Ask your doctor to select the most suitable birth control pills for you as an individual, because their effects can vary in different women.
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