13 Tips on How to Debloat Overnight [on your period] | Beauty Within
How to Treat Bloating During Your Period
One of the most common symptoms of premenstrual syndrome, or PMS, is bloating. Water retention can cause bloating a week or two before your period and make you feel heavy. In fact, your clothes may even be a bit tighter. By watching your diet, moving your body, and considering medications, you can treat bloating during your period.
Relieving Bloating with Diet
Limit your salt.Sodium in your diet can contribute significantly to water retention and bloating. Limiting the amount of salt you get in your diet may keep water retention and bloating at bay and help you feel better.
- Avoid adding extra salt when cooking. Also be sure to check for hidden sources of sodium in foods such as soy sauce as well as canned vegetables and soups.
- Stay away from processed foods, which generally contain high sodium levels. Some examples of processed foods are deli meats and cheeses and dishes from fast food restaurants. Junk foods like potato chips are also often laden with bloat-causing sodium.
Eat a healthy diet.Eating three balanced, nutrient-rich meals daily can keep you regular and help control bloating. Vary your diet with choices from the five food groups, focusing on fruits, vegetables, and low-sodium or unsalted nuts. All of these can control bloating.
Increase your intake of fruits and veggies.Whole fruits and vegetables are high in water, which can help flush excess fluid from your system.Getting at least 1 ½ to 2 cups of fruit and 2 to 2 ½ cups of vegetables every day can help keep you healthy and treat any bloating you may have.
- Choose whole fruits and vegetables like blueberries, bananas, strawberries, carrots, broccoli, and spinach. Make sure to vary your choices so that you get a wide range of nutrients.
- Remember that 100% fruit or vegetable juice counts towards your daily total. Check their sugar and sodium content to ensure you don’t make your bloating worse.
Consume plenty of whole grains.Whole grains can keep your bowels regular, which can reduce bloating. Eat choices like whole wheat bread, whole wheat pasta, oatmeal, cereal, or brown rice. Make sure to stay away from refined carbohydrates like white pasta and white rice, both of which may make you retain water.
- Aim to get at least three to five servings of whole grains every day.Consider trying different whole grains like amaranth, barley, buckwheat, bulgur, quinoa, and spelt.
Get plenty of dairy and probiotics.Eating dairy products and foods with probiotics can help relieve bloating (unless you are lactose intolerant, in which case you should avoid dairy). Many yogurts on the market contain these potentially bloat-blasting foods. In addition, you can find probiotics in yogurt, kefir, pickles, tempeh, kimchi, sauerkraut, buttermilk, and miso.
Choose foods with potassium, magnesium, and calcium.In addition to your healthy diet, foods containing certain nutrients can reduce your bloating. Eat foods that have potassium, magnesium, and calcium to help further flush out excess water.
- Eating foods high in potassium such as bananas, cantaloupe, mangoes, spinach, asparagus, and tomatoes can also help flush out your excess water.Get magnesium from almonds, avocados, and brown rice. Yogurt, cheese, and dark green vegetables such as spinach have calcium.
Chew on parsley.The herb parsley is a natural diuretic, meaning that it can help flush excess water from your system. Either chew on some fresh chopped parsley or add it to dishes to treat your bloating.
Keep yourself hydrated.It may seem counterintuitive, but drinking water can help flush out excess water.
- Drink at least 2.2 liters (0.6 US gal) of water to ensure you’re staying hydrated and not retaining water if you are a woman.Remember that 100% fruit juice, tea, sports drinks, and soda count towards your daily hydration total.
Avoid alcohol.Drinking any type of alcohol can cause your body to dehydrate. In turn, this causes your body to retain even more fluid and become bloated. If you’re experiencing bloating or frequently get it during your period, try drinking water instead of alcohol to prevent bloating.
Getting Your System Moving to Remove Bloating
Exercise or do some activity every day.In most cases, women who do some type of physical activity have fewer symptoms of PMS than those who do nothing. Exercising can help you sweat out excess water but also help you feel better in general.
- Aim to get at least 30 minutes of activity a day. You can go walking, jogging, swimming, or biking. Even jumping rope or on a trampoline count as exercise.Consider gentle yoga, which can calm and relax you as well help flush excess water from your system.
Get or give yourself a massage.Applying just a small amount of pressure can help get your blood flowing, which can help flush water from your system. In addition, a massage or self-massage can help improve your mood and make you feel better.
- Consider a professional massage from someone who offers services for women. You may want to get a Swedish or deep-tissue massage to move fluids through your system. This may also get rid of pain or discomfort you have.You can find a qualified massage therapist online or by asking friends, family, or doctor.
- Give yourself a bloat blasting self-massage by pressing your fingers upward from your right hip, toward your ribs. Keeping your fingers right under your ribs, continue to massage across your upper abdomen until your fingers are under your left ribcage. Massage down toward your groin.This can flush out excess water and relieve abdominal discomfort.
Consider alternative therapies.Acupuncture or acupressure can increase blood flow. Trying one of these alternative therapies may help flush excess water from your system as well as relieving other discomfort. You can find a certified practitioner by looking at online associations as well as asking your doctor or friends.
Take supplements.Just like eating certain nutrients can help treat bloating, so can taking certain supplements. Make sure to consult your doctor before taking supplements to ensure you’re healthy enough and not taking any medications that can react to these supplements. Consider trying the following supplements to help control bloating:
- B vitamins, including thiamin and riboflavin
- Vitamin E
Use a diuretic.If you have severe bloating, you may want to consider taking a prescription diuretic pill. In most cases, women won’t need a diuretic for period-related bloating; however, if your bloating is inferring with your life, speak to your doctor about using a diuretic to relieve your discomfort.
- Make sure to follow dosing or your doctor’s instructions. Diuretics don’t generally have side effects, but they can cause kidney damage when taken with ibuprofen or other nonsteroidal anti-inflammatory drugs.
Try birth control pills.Some birth control pills have diuretics in addition to hormones to control your cycle. Talk your doctor about trying birth control pills with an added diuretic to relieve your bloating.
- Ask your doctor about trying the brands Yaz or Yasmin to help treat bloating.Be aware that these pills may come with risks, so make sure to ask your doctor any questions you may have related to the medication.
Consider PMS medication.Because your period can come with a host of symptoms like headache, cramps, and bloating, many pharmacies and large retailers sell PMS medications. These usually contain a diuretic to help rid your body of excess fluid in addition to pain relief.Be aware, however, that there is no scientific evidence that these medications actually help with PMS symptoms.
- Try a multi-symptom menstrual relief pill containing pamabrom to relieve bloating. Some common brands are Pamprin and Midol.
- Make sure to read the product label and following dosing instructions to prevent overdosing. Consider asking your doctor or pharmacist if PMS medication will react with other medications you are taking.
See your doctor.If none of these methods work or you continue to have water retention, schedule an appointment with your doctor. Your doctor can rule out bloating as a result of other conditions such as gastrointestinal problems and irritable bowel syndrome.
Video: Get rid of Stomach Bloat with this belly deflating workout.
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