During or close to menstruation happen to be dealing with the abdominal swelling. Although it is not a pleasant event, it is quite common, affecting about 70% of women.
It usually begins to appear about a day or two before the losses begin, but the first signs of the phenomenon can appear even the week before. Bloating at this time of the month is due to fluctuating estrogen levels and a sharp drop in progesterone.
Luckily generally the situation returns to normal in conjunction with the end of menstruation but until that happens, they exist some tricks that can help reduce swelling.
These are the main ones:
Choose foods rich in protein and potassium
Potassium-rich foods such as bananas, melon, tomatoes and asparagus they help counteract swelling and promote good fluid balance. So do the healthy fats contained in chia seeds, walnuts and salmon.
Even proteins from foods such as chicken, fish and tofu are particularly indicated for the purpose, as well as foods that act as natural diuretics such as celery, cucumbers, watermelon, lemon juice, garlic and ginger.
Set aside foods that cause gas production
Broccoli, beans, cabbage, cauliflower, lettuce and Brussels sprouts they should be eliminated from the diet during menstruation because even if they are healthy they contain a complex sugar called raffinose, which humans have a hard time breaking down. This generates the production of intestinal gas, which increases during the cycle leading to greater bloating.
Don’t skip your workout routine
Even if during menstruation and in the days before the urge to train often borders on zero, do it can bring reliefas getting your heart rate up is one of the best ways to relieve PMS symptoms, including bloating.
A 2018 study appearing in the journal Women’s Health showed in particular how effective is aerobic exercise and that, conversely, a more sedentary lifestyle tends to make the digestive system slower.
Cut down on caffeine and alcohol
Alcohol can increase PMS symptoms such as breast tenderness, mood swings and bloating, while coffee can overstimulate the digestive tract, irritate the intestines and increase water retention. For this reason, it is better to decrease the intake of these liquids during menstruation and in the days before.
Use over-the-counter anti-inflammatories or diuretics
Ibuprofen and naproxen block chemicals that cause inflammation and, in turn, swelling. A couple of days before your period, therefore, it may be appropriate to take 200 to 400 milligrams every six to eight hours of these drugs.
Sometimes even using a mild diuretic can relieve bloating, especially if accompanied by other troublesome events such as significant water retention and breast tenderness. Although these drugs used independently could be harmful, if prescribed by a doctor who monitors their intake, they do not pose a risk to general health, as long as they are not associated with the intake of non-steroidal anti-inflammatory drugs such as ibuprofen and naproxen. The combination of these elements, in fact, could cause damage to the kidneys.
Do not drink carbonated or sugary drinks
Drink carbonated or sugary drinks might feel better temporarily, but as the hours go by they contribute to increasing swelling. In those days, but in general if you want to keep a healthy lifestyle, it’s better to set them aside and prefer water. Green tea or peppermint or fennel herbal teas are excellent to help reduce period swelling.
Get some more sleep
Sleep is often affected by menstrual pain, bloating and uncomfortable feeling but it is its own during rest the excess fluid in the belly is able to flow back into the body and be eliminated. So to counteract this phenomenon, a further tip is to sleep at least eight hours a night.
Take the pill
Oral contraception it is not only one of the most effective methods to avoid unwanted pregnancies but it also helps reduce menstrual pain and major symptoms of premenstrual syndrome, among which abdominal swelling.
Don’t overdo the fiber and salt
Even if abdominal pain during menstruation and in the days before it is due to hormonal changes, what you eat affects the process. For this, in that period better decrease fiber consumptionwhich when taken in large quantities can increase swelling and the unpleasant sensations associated with it.
Salt too it is the enemy of this condition because by promoting water retention it can increase abdominal swelling. So better use it sparingly.
Source: www.my-personaltrainer.it
