Many women feel bloating of the abdomen and fatigue during the menstrual period, and these are common symptoms linked to hormonal changes, water retention, and disturbance of appetite and energy. Correct dealing with this stage can alleviate the symptoms significantly.
Especially when applying deliberate nutritional and healthy habits that help the body to balance. Advice based on a healthy lifestyle is an effective step to reduce daily annoyance and feel more comfort during these days.
First: Drinking water to reduce bloating
Drinking water helps reduce water retention and improve digestion, which reduces the noticeable bloating in the period of the period.
Second: Eating foods rich in potassium
Foods rich in potassium reduce the retained fluids and support salt balance and help in alleviating swelling of the abdomen and extremities. From these foods (banana, spinach, and avocado).
Third: Warm drinks to soothe pain
Warm drinks contribute to soothing muscles and activating the circulatory system, which reduces pain and fatigue. Useful examples: (ginger, mint, cinnamon, chamomile).
Fourth: Light sports are beneficial during the period
Light sports like walking and yoga:
- Reduce bloating.
- Raise energy levels.
- Improve mood and reduce stress.
Fifth: Reducing salt helps alleviate bloating
Reducing salt prevents water retention, and alleviates the feeling of heaviness and bloating in the abdomen.
Sixth: Regulating sleep reduces fatigue
Good sleep is essential during the period because:
- It reduces the feeling of exhaustion.
- It promotes hormonal balance.
- It helps the body resist stress and inflammation.
Seventh: Eating fiber during the period
Foods rich in fiber like fruits, vegetables, and whole grains:
- Improve bowel movement.
- Reduce gases.
- Alleviate bloating resulting from slow digestion.
Eighth: Taking nutritional supplements
Some supplements after consulting a doctor may be useful like:
- Magnesium: reduces cramps and bloating.
- Vitamin B6: helps in reducing fatigue and fluctuating mood.
Frequently asked questions about reducing bloating during the period
Is bloating during the period normal?
Yes,and it happens due to hormonal changes, and it can be reduced by following suitable nutritional and healthy habits.
Does drinking coffee increase bloating?
Coffee may increase bloating for some women due to its effect on the digestive system,and it is preferred to reduce it during the period.
When does bloating require consulting a doctor?
If the bloating continues for long periods or is accompanied by severe unusual pain or an unjustified increase in weight.
Article Summary
Reducing bloating and fatigue during the menstrual period depends on a set of natural steps that help the body balance, including drinking water, eating foods rich in potassium, practicing light sports, and reducing salt and gas-causing drinks.
Also, good sleep and eating fiber improve digestion and reduce gases. By following these tips, dealing with symptoms becomes easier and this period becomes less annoying and more comfortable.