Hormonal changes during the menstrual cycle.
One of the main causes of period bloating is hormonal changes that occur during the menstration. Specifically, the hormone Progesterone increases during the second half of the cycle, which can cause the body to retain water and may lead to bloating. Additionally, fluctuations in estrogen (3 hormones, not one) levels can also contribute to bloating. Understanding these hormonal changes can help anticipate and manage period bloating. We recommend our clients use DUTCH testing to check their hormones levels.
Water retention and sodium intake.
In addition to hormonal changes, water retention and sodium intake can also contribute to period bloating. When the body retains water, it can lead to swelling and bloating in various parts of the body, including the abdomen. Overconsumption of sodium relative to other electrolytes like potassium, can also cause the body to retain water, exacerbating bloating during the menstrual cycle. To combat water retention and reduce bloating, it's important to stay hydrated and balance sodium intake during your period.
Digestive issues and constipation.
In addition to water retention and hormonal changes, digestive issues and constipation can also contribute to period bloating. During the menstrual cycle, the body produces higher levels of the hormone progesterone, which can slow down digestion and cause constipation. This can lead to a buildup of gas and bloating in the abdomen. To combat digestive issues and reduce bloating, it's important to eat a balanced diet with plenty of fiber and stay hydrated. Gentle exercise, such as walking or yoga, can also help stimulate digestion and reduce bloating.
Lack of activity.
Lack of physical activity may also contribute to period bloating. Exercise helps to stimulate digestion and reduce water retention, which can alleviate bloating. However, many women may feel less motivated to exercise during their menstrual cycle due to discomfort or fatigue. It's important to listen to your body and engage in gentle exercise that feels comfortable, such as walking, yoga or weight training. Even a short walk can help to reduce bloating and improve overall physical and mental health during your period.
Dietary factors and food intolerances.
Certain foods can also contribute to period bloating, particularly those high in dairy proteins and fiber. These foods can cause water retention and digestive discomfort, exacerbating bloating during menstruation. Additionally, some women may have food intolerances or sensitivities that can worsen bloating symptoms. Keeping a food diary and tracking your symptoms can help you identify any potential triggers and make dietary adjustments accordingly. Incorporating more whole, nutrient-dense foods like fruits, vegetables, and proteins can also help to reduce bloating and fixing underlying root cause lining issues problems using L-Glutamine, like our plant-based product GlutaHeal will also help support overall health during your menstrual cycle.
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