It must be that time of the month again…or is it? Wait, didn’t I get my period a few weeks ago? So why am I so bloated? While most of us expect to feel bloated during our period, we are confused and annoyed when an unexpected case of mid-cycle bloating occurs. So what causes bloating before your period? And what can you do about it? Let’s take a look…
What exactly is bloating?
We all know the feeling – and look – of bloating. It sucks. Your midsection looks and feels plump. Your pants are tighter than usual and you feel like a beached whale. Tell us, we’re not the only ones…
But what is bloat? In general, bloating is when your bowel has more gas or solids than usual. All that extra stuff inside is why your belly feels full and stretched… Why it is! But, bloat, AKA Fluid retention can be caused by excess fluid in your body. And that can mean swollen ankles, swollen feet, and jeans that no longer fit, among other things
How does it happen?
There are a surprising number of reasons you might feel bloated. Let’s take it back to elementary school science class and talk about how gases, liquids, and solids—and how they can make you feel bloated. And then we’ll move on to health class – or you health class wish you’ve had – and talk about bloating before your period and how it all interacts.
Extra Gas
Gaseous. Trapped wind. The discomfort. The pain! We’ve all been there. Trapped gas is one of the most common reasons for flatulence. It’s usually caused by swallowing too much air too quickly – like when you eat all your popcorn before the movie even starts. Again, tell us we’re not the only ones… Gas can also build up in your gut when you eat certain foods. Those who are lactose intolerant or have irritable bowel syndrome, celiac disease, or other gastrointestinal (GI) problems are especially susceptible. But it can happen to anyone.
Beans and other high-fiber legumes can be especially concerning for some people. Why? Because many western cultures don’t eat them that often. So the bacteria in our guts can’t properly digest the kinds of fiber you get from legumes. As a result, fiber ferments in your gut and causes gas. Sounds gross, right? But it gets better with time. Thus, it is not an excuse to exclude legumes from your diet. Just give it some time.
Constipation
We are now in solids. What does this mean? Well… Bad. We’ll talk about the bad. Specifically, what happens when you don’t poop. No one likes to feel constipated. It’s uncomfortable and frustrating and can become quite a problem if left untreated. The frequency of bowel movements depends on the individual. Some go to number two a few times every day, while others go once every other day. But if it’s more than usual, that could be the reason for your bloating. The only hard rule when it comes to bowel frequency is that 3 days is too long to go without one. Other than that, you do it.
Water retention
Water retention is when cells in your body hold more water than usual. It is officially referred to as edema or fluid retention. But they all mean the same thing: swelling, often called flatulence. Depending on the cause, the fluid may be all over your body or only in certain locations. For example, many people with heart disease experience swelling in their feet, ankles, and legs. While people taking certain medications may experience swelling on their faces. If you have no pre-existing medical conditions and are not taking medications with swelling as a side effect, it could be your diet. More specifically, you may be eating too much salt.
Bloating before period
Sure, but what about when you don’t have any of these problems and you’re not even on your period, but you still feel bloated? And by that, we mean liquid-based inflation. If you have digestive problems, including gas, that are not related to PMS, it might be worth talking to a doctor. Since bloating during your period isn’t enough, it’s also common to experience bloating during ovulation.
For many menstruators, ovulation generally occurs around the middle of their cycle, but there are always variations. If you’re not sure you’re ovulating, you can often find ovulation kits next to pregnancy tests at your local pharmacy, or you can monitor your body temperature and cervical mucus to help you know when you’re ovulating. So why does it happen? The leading theory: Hormones. We’re not sure of all the details, but we do know that estrogen and luteinizing hormone, or LH, levels are high right around ovulation. This is likely to cause water retention and other minor, temporary – but annoying – gastrointestinal disturbances.
Bloating during your period
A sudden drop in hormones – like what happens at the start of your period – can also cause gastrointestinal problems. As your uterus sheds its lining, estrogen, progesterone and LH levels are all low. And if you’ve been hormonal for a long time, then you know that your hormones affect much more than just your cycle. And this is just another example of that.
Due to hormonal changes and the relaxation of the uterine muscles, it’s not unusual for things to feel a little… Uneasy in the GI tract. As a result, many women experience bloating, gas, constipation and period pain.
How can I manage bloating?
Managing the symptoms of bloating can be difficult because there are so many causes and sometimes they are out of control. But you can do a few things to reduce these unpleasant effects.
Focus on your diet
Make sure you eat plenty of whole foods, drink plenty of fluids and limit your sodium intake. The fiber you get from eating whole grains, fruits, and vegetables will help your bowel movements stay—or become—regular. In other words, this celery and kale smoothie isn’t going to cut it. Try a salad or some veggies with hummus and enjoy that fiber. If you are really supportive, you could use a laxative tea for a short time. Follow the instructions and make sure you have access to a bathroom for the next day or so until you feel all is cleared up.
Laxative teas are generally considered safe when used in moderation and can usually be found in the tea aisle of your local grocery store or drugstore. However, if you are taking medication or have any existing health conditions, talk to your pharmacist or doctor first. Granted, it sounds counterintuitive to drink more water when you’re bloated, especially if you think you might be retaining water. Researchers believe that if you don’t drink enough water, your kidneys will compensate by holding more fluid in your body.
Even if you increase your water intake, it may not significantly change your body fluid levels or weight. This can lead to concentrated urine, which is different from exercise-induced dehydration. Beyond that, fluids can also help soften stools and make it easier to pass. Note that we said “liquids” and not “water”. Of course, water is the most accessible and convenient liquid. But if you are not a fan, you can try mint and ginger teas. Buy tea bags or use the fresh plant or root and you’re good to go.
Finally, go easy on the salt. Salt will cause your body to retain all that water. And that’s literally the opposite of what you want. We all love a good salty snack, but some sacrifices are worth it. This is one of them.
Get moving
That is correct. Exercise! But don’t worry. You don’t need to train for a triathlon or anything like that. A walk, bike ride or kitchen dance party will do the trick and help get things moving in your gut.
How to prevent bloating before your period
You may not like this answer, but it is the truth. You can’t prevent bloat from ever happening. it’s going to happen. But! If you follow these diet and exercise tips consistently, you will likely see a reduction in the severity and frequency of bloating. The key is to be consistent. So don’t eat takeout one day, a huge bowl of popcorn the next, and tons of sweets, but drink tons of water and expect to feel great. Because you probably won’t. We’re not saying you have to be perfect, but consistency is vital if you want to see noticeable changes. And the good news is that the swelling usually goes away after a few days at most. However, it doesn’t, give your doctor a shout.
Bloating: What next?
There are several different reasons we can experience bloating. When it’s period-related, you can blame it on your hormones and brush it off. But if it’s not related to your period, you have a little more control. Excessive gas, water retention and constipation can all contribute to this bloated feeling. So here’s what you can do:
- Eat a well-balanced diet with plenty of fruits, vegetables and whole grains
- Limit your salt intake
- Drink plenty of fluids, including peppermint and ginger tea
- Use a laxative tea when necessary and only after consulting a health care professional
- Exercise
Five things. It could be worse, right? We know that’s easier said than done, so just focus on one thing and slowly add the others as you go. Be as consistent as you can. And don’t beat yourself up if you have a few slip-ups. You are human after all.
