Bloating during periods: Know how to manage it

Abdominal swelling in the week before periods is a common issue in many women. Food rich in salt and spice or a sedentary lifestyle can worsen it, say experts

Shanthala Vernekar, a 40-year-old homemaker from Mangalore, shares, “A couple of days before my menstrual cycle, I start feeling bloated, gassy and constipated.” These are among the first few signs of her impending periods.

Bloating or swelling in the upper parts of the abdomen, which develops just before the menstrual cycle in some women comes under premenstrual syndrome (PMS). “It’s not just a swelling in the abdomen — it can be accompanied by bowel issues such as constipation, reflexes, or gastritis-like symptoms,” explains Dr Shanthala Thuppanna, laparoscopic surgeon, obstetrician and gynecologist, Cloudnine Hospitals, Bangalore. However, such symptoms are temporary and often resolve themselves once the cycle is over. 

Causes of abdominal swelling during periods

“Bloating develops in the menstrual cycle’s luteal phase, which spans from ovulation until the start of the menstruation”, says Dr Jyoti Sharma, senior consultant, obstetrics and gynecology, Manipal Hospital, Gurugram, Delhi NCR. Dr Thuppanna adds that women who experience this PMS symptom typically see it a week prior to their periods because of the hormonal changes in the body. She adds, “The levels of estrogen and progesterone in women’s bodies change through the month to help develop the egg and thicken the inner lining of the uterus. These changes result in various physiological symptoms in women, including bloating.”

Moreover, prostaglandins, a chemical with hormone-like properties, play a role in bloating, cramps and loose motions that women develop during or before periods. “This chemical causes inflammation and uterine contractions. Such contractions are key to shedding the endometrium from the uterus, thus producing the period,” explains Dr Sharma.

Lifestyle habits can further worsen bloating. For instance, eating food high in salt (especially processed food) can lead to high water retention in the body and increase bloating during periods, say experts. Dr Jyoti Sharma, senior consultant, obstetrics and gynecology, Manipal Hospitals, Gurugram, Delhi NCR, adds that this kind of water retention can also cause swelling in the face and fingers.

How stress aggravates bloating during menstruation

Stress increases bloating during periods. Dr Sharma explains, “In recent times, psychological stress caused by PMS or other lifestyle factors, could also aggravate bloating during periods.” She adds that when one is stressed, the body releases more prostaglandins. More amino acids are also secreted, increasing gastrointestinal symptoms. Both factors aggravate bloating.

Bloating: Not a universal symptom

For reasons unknown, bloating does not affect every woman. But Dr Sharma shares that those who are stressed out due to work or other living conditions and women with a sedentary lifestyle are more prone to develop bloating during periods.

How to manage bloating during periods

Although bloating during periods cannot be cured completely, certain lifestyle modifications can help reduce it. They include:

Good sleep: Maintaining sleep hygiene plays a crucial role in managing bloating. “One must sleep for at least 7-8 hours every day, adds Dr Thuppanna.

Physical activity: Exercises such as walking, jogging and others can control bloating during periods. Regular exercises can relieve stress by releasing endorphins, the feel-good neurotransmitters in the brain.

Healthy diet: “Bloating can be managed if one drinks sufficient water and eats fruits and other fiber-rich food. Avoiding sugar and caffeine helps, too,” explains Dr Thuppanna. A diet low in salt and rich in potassium is highly beneficial in reducing bloating during periods, adds Dr Sharma. This is because potassium-rich foods such as coconut water and bananas help in processing the sodium out of the body.

Also, one must avoid spicy and fried food. This prevents gastrointestinal problems caused by abdominal swelling, shares Dr Sharma.

Vernekar has learned to manage her bloating. She says, “Over the years, I have realized that my bloating is lesser when I eat healthy through the month.” An ardent coffee lover in the past, Vernekar gave up caffeine four years ago. With a healthy lifestyle and frequent walks for exercise, she feels that her pre-menstrual symptoms like bloating and feeling constipated have reduced.

Takeaways

• Bloating during periods or abdominal swelling is a symptom commonly seen in some women in the week before their menstrual cycle.
• It is caused by hormonal changes.
• A healthy diet, active lifestyle and good sleep hygiene can reduce bloating during periods.