Menstrual bloating is a common symptom of PMS that can be prevented and relieved through limiting salt intake, staying hydrated, avoiding unhealthy cravings, taking dietary supplements, exercising, and taking diuretics.
Menstrual bloating, also known as water retention, is a common symptom in the week before menstruation, as well as in the first few days of menstrual bleeding. Along with other symptoms that are part of premenstrual syndrome (PMS), menstrual bloating can be uncomfortable and unpleasant. There are many ways to prevent and relieve swelling, however, and most are quite simple.
One of the most important ways to prevent bloating is to limit your salt intake. Not only will reducing your salt intake reduce bloating during your period, but it will also help prevent high blood pressure. Reducing the amount of salt you consume throughout the month, but particularly in the week before your period, will help prevent bloating and reduce it if it occurs.
While it may seem counterintuitive, staying hydrated by drinking lots of water can also help. Avoid drinking alcohol, as this can further increase water retention. Also, try to avoid sugary and caffeinated drinks, which can easily affect mood. Try to avoid unhealthy cravings as much as possible, or try substituting healthier alternatives, like a small bar of dark chocolate or some whole-grain crackers, instead of an entire bag of candy or chips. Eating small, healthy meals throughout the day can help prevent menstrual bloating and cravings.
Bloating relief can also be found in some dietary supplements. Vitamin B6 and calcium have been shown to have some effect on swelling. In addition to dietary supplements, taking a hot bath can help relieve bloating symptoms, as well as relax you and relieve tension and stress.
While many women may not feel like exercising when they’re bloated or have PMS, getting some aerobic exercise can really help with menstrual bloating. Even something as simple as taking a brisk walk for 20 minutes can make a big difference. Additionally, exercise can help relieve stress and improve mood, because aerobic exercise releases mood-boosting endorphins in the brain.
Taking an over-the-counter diuretic can also be an effective treatment for menstrual bloating. These are also called “water pills” and can help the body rid itself of lingering excess water. When taking a diuretic, however, it’s important to keep hydrated by drinking water, as well as eating healthy foods. Diuretics can strip the body of nutrients, so it’s important to take them only when absolutely necessary.
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