Fluctuating hormones cause fluid retention, swelling and the uncomfortable feeling of bloating. This is a very common menstrual and premenstrual symptom. Women often experience constipation at the same time as the intestines work more slowly and fluid is removed from the gut. This results in hardened stools, a rumbling gut and flatulence which adds to the uncomfortable bloated feeling.
- Eat smaller amounts regularly and preferably at fixed times.
- Stimulate your digestive tract by eating foods rich in fiber. These include whole-wheat bread, muesli, broccoli, green beans, carrots, red cabbage, lentils, peas and beans. Fiber-rich fruits include oranges, blackberries, mangoes, bananas and pears with the skin left on. Nuts and seeds also contain considerable fiber, especially pistachio nuts.
- If you suffer from flatulence reduce whole-wheat products, broccoli, Brussels sprouts, beans or cabbage types in this period. These products contain lots of healthy fiber, but also good, complex sugars, and it is these that can cause flatulence.
- Products rich in protein such as chicken, dairy products and fish can reduce the gases released.
- Products rich in potassium such as bananas, melons, tomatoes and asparagus help alleviate water retention.
- Avoid carbonated beverages which can make that bloated feeling worse. Avoid diet beverages. Artificial sweeteners xylitol, sorbitol and mannitol can all be gas-forming and contribute to a bloated feeling.
- Drink at least 1.5 to 2 L of water throughout the day (possibly with a slice of lemon or cucumber). Herbal teas and hot water can help increase your fluid intake and have a soothing effect on your intestinal tract. Don't drink while eating. This dilutes digestive juices, making it more difficult for your body to break down food.
- Limit coffee and alcohol. Alcohol can exacerbate a bloated feeling during your menstrual cycle and coffee can over-stimulate your digestive tract. Coffee also has a diuretic effect, causing you to dehydrate more quickly. Your body will then remove fluid from your intestines and that can cause constipation.
- It may not be a genuine pleasure to do athletic sport during menstruation, but don’t stop exercising. Exercise keeps your digestive system moving and can help ease bloating discomfort.You don't have to do intensive sports: half an hour of walking, biking or yoga every day is also good enough.
- Get enough sleep. There's a lot going on in your body and a good night’s sleep will restore and rebalance you.
Tip: For the best results, use Nutri-Gyn MenstruComfort in combination with a healthy lifestyle to maintain a comfortable menstruation.