Periods and bloating frequently go hand in hand — that uncomfortable and frustrating experience that just seems to make everything worse. In fact, 73% of women experience digestive problems, including bloating, gas and constipation, during their periods. This is due to hormonal changes in the body that alter digestion and lead to discomfort. While bloating during periods can vary from person to person, it is also important to understand its causes and how to manage the symptoms effectively.
What is period bloating?
Period bloating is when you feel like your stomach is swollen and full, which a lot of women experience before or during their period. This bloating can make the abdomen feel tight and uncomfortable. You may find that your clothes are fitting a little more snugly at this time. Period farts (a not-so-delicate term for flatulence), and also of increased bowel blowouts (a class of poops we like to call "period poops") before and during the time of your period.
Why Am I So Bloated on My Period?
Hormonal changes occurring during your menstrual cycle are the primary cause of period bloating. Oestrogen and progesterone levels spike and drop before your period. Oestrogen makes your body hold onto more water, which means you feel bloated. Progesterone, meanwhile, can slow digestion, leading to constipation and gas accumulation in the intestine. That’s why most women suffer from bloating, period farts, and period poops at the same time.
Does Excessive Gas Delay My Period?
Gas itself doesn’t cause a delayed period, but the discomfort and stress associated with period bloating can make it feel as if your period is late. If you’re feeling bloated or uncomfortable, this can have an impact on your mood or cause stress, which can affect the timing of your period. It’s much more likely that the timing of your cycle is being influenced by your hormonal fluctuations as opposed to gas causing the delay.
In fact, hormonal changes during the menstrual cycle can also lead to other digestive issues like constipation. This can cause a feeling of fullness and discomfort, which can be uncomfortable and painful.
What Can You Do for Period Indigestion?
If you’re experiencing period bloat and indigestion, there are a few easy steps that can help you find relief:
- Exercise: Mild exercise such as walking or light stretches can help push gas through the body and alleviate bloating. This helps soothe your digestive system too.
- Drink Water: Staying hydrated helps the body deal with water retention and can help against constipation. Water itself helps reduce bloating by dumping excess sodium.
- Eat a Healthy Diet: Foods high in fiber, such as fruits, vegetables, and whole grains, can assist in keeping your digestive tract moving. Reducing salt intake will also help manage water retention and bloating.
- Herbal Teas: Peppermint, ginger, and chamomile teas are known to relieve bloating and gas; as well as relaxation of the digestive system.
- Relax: Practice stress-reducing activities like meditation, deep breathing, or yoga. This can help manage period symptoms.
- Take a Warm Bath: Soak in a warm bath to relax your muscles and reduce bloating.
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Get Enough Sleep: Aim for 7-8 hours of sleep per night to help regulate your menstrual cycle and reduce symptoms.
Hot herbal teas can soothe a bloated stomach.
Finding Relief
Although period bloating is an unfortunate part of many women's lives, it doesn't have to be excruciating. Knowing the reasons for bloating during your periods and a few easy lifestyle changes can help you alleviate the symptoms of bloating and feel better during your periods. Whether you experience excess gas, diarrhoea or constipation it is normal and with the right way, you can find relief.
