At some point or another, most women have experienced period bloating. You’re probably familiar with that uncomfortable feeling of fullness just before or during your period. While period bloating is common, you can take steps to avoid the monthly discomfort.
“Bloating is a common symptom of premenstrual syndrome [PMS],” says Maggie Bisceglia, certified registered nurse practitioner at Beaufort Memorial Obstetrics and Gynecology Specialists. “As with other PMS symptoms, bloating often improves when you make lifestyle changes, and if those don’t work, your women’s health provider can offer suggestions.”
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What Causes Period Bloating?
Period bloating occurs because your body is retaining too much water. Each month, the lining of the uterus grows to nourish a fertilized egg. If there’s no fertilized egg, estrogen and progesterone levels change, prompting the start of your period. These hormone changes also influence how your body eliminates salt and fluid. When your body retains too much water and salt, you feel bloated.
Interestingly, when progesterone builds up in the body at other times during the menstrual cycle, it can rid the body of too much water and salt, resulting in constipation.
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What You Can Do to Relieve Period Bloating
How long your period bloating lasts can vary. It can begin about a week before your period arrives and may stick around for a few days after it starts. In addition, you may experience bloating some months but not others, because hormone levels in the body can fluctuate cycle to cycle.
You can take steps to avoid period bloating by setting your body up for success when it comes to water retention. How do you do that? Start with these habits:
- Avoid salty foods. It can be so tempting to grab a bag of chips on a hard day. But your body will thank you if you don’t. Avoiding excess sodium in your diet can help limit the water retention responsible for bloating.
- Drink plenty of water. The best way to limit water retention is by staying hydrated to make sure your kidneys stay in top shape. Drinking more water can help you do that, as can limiting your intake of caffeine and alcohol. Caffeinated and alcoholic drinks can contribute to bloating in two ways: They cause your gut to feel gassy, and they can dehydrate you.
- Choose your foods carefully. In addition to avoiding salty foods, avoid foods that make you gassy. Instead, fill your plate with potassium-rich foods, such as sweet potatoes, bananas and tomatoes, and foods that work as natural diuretics, including cucumbers, peaches, pineapple and asparagus.
- Exercise regularly. Aerobic exercise, such as walking, can help reduce period bloating. Aim for the recommended 150 minutes of moderate physical activity each week to reduce bloating and improve your overall health. Exercise can be especially beneficial in the days leading up to your period.
- Reconsider your meds. Some medications, including ibuprofen and other nonsteroidal anti-inflammatory drugs, can contribute to bloating. Talk with your health care provider or a pharmacist about alternatives that can help you manage pain without causing bloating.
While these tips may not help you totally avoid period bloating, they can help you limit its effects and feel better.
What’s Normal vs. What’s Not
Feeling bloated around the time of your menstrual cycle is normal, but there are more serious causes that may indicate another condition. Bloating can be associated with:
- Certain cancers, including ovarian and uterine cancers
- Digestive system conditions, such as irritable bowel syndrome
- Endometriosis
- Infections
- Liver disease
If you often feel bloated, pay close attention to when the bloating occurs, and talk with your OBGYN or another health care provider if something seems out of the norm. Check in with a medical provider if you’re experiencing persistent bloating along with other symptoms, including:
- Bloody stool
- Diarrhea
- Fever
- Frequent urge to urinate
- Nausea and vomiting
- Pain during intercourse
- Painful urination or bowel movements
- Pelvic pain or pressure
- vagin*l bleeding between periods
- Weight loss with no known cause
It’s also a good idea to talk with your provider if your period bloating seems to linger for longer than usual or if you’ve recently gained weight.
“If period bloating disrupts your life each month or you aren’t sure whether your bloating is related to your period, it’s always best to have your symptoms checked out,”Bisceglia says. “If something other than your period is causing the bloating, a quick diagnosis can lead to more effective treatment.”
Experiencing excess or extreme symptoms? Request an appointment with a women’s health provider at Beaufort Memorial.
