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The sodium content in salt can increase the retention of water in your body. Avoiding salty food may help control water retention and keep menstrual bloating at bay. It is recommended that you restrict the intake of salt to 1,500 milligrams (mg) per day. Processed food generally contains excessive quantities of salt. Hence, it is advisable that you eat food cooked at home with fresh ingredients.
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Bloating during menstruation can be reduced by improving the intake of potassium in your diet. Potassium not only reduces sodium levels but also increases urine production. This helps in reducing water retention and eliminates menstrual bloating. Potassium-rich food includes sweet potato, tomato, banana, spinach and other leafy vegetables, and avocado.
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Refined carbohydrates like processed sugar and white flour lead to increased blood sugar levels. This raises insulin levels in the blood, which in turn leads to the kidneys retaining more sodium. Spiked sodium levels cause more water retention, yet again. Therefore, keeping a close watch on refined carbs is essential for controlling bloating and gas during periods.
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As discussed before, urine production reduces the chances of menstrual bloating. Intake of diuretics increases urine production and reduces water retention. Natural sources of diuretics include pineapple, asparagus, ginger, garlic, cucumber, peach, leeks, etc.
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Exercising regularly may reduce the chances of a bloated stomach during your periods. It is recommended that you include at least 2.5 hours of a moderate fitness routine in a week.
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It is often believed that increasing the intake of water can help improve water retention by optimising the efficiency of kidney function. However, there is no scientific evidence yet to support this claim.
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Vegetables like cauliflower, cabbage, Brussel sprouts, broccoli, and lettuce comprise a complex sugar known as raffinose. We, as humans, do not have the enzyme that is necessary to break down this sugar, causing gas and bloating.
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Coffee is known for overstimulating the digestive tract and irritating the bowels. Not just that, it also dehydrates you, which leads to water retention. Alcohol, on the other hand, increases the symptoms of PMS like mood swings, breast tenderness, and bloating before menstruation begins.
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On your period and making the extra effort to incorporate as many fruits and vegetables in your daily diet as possible? Great! But make sure that you don’t overdo it as it might backfire. Suddenly including excess quantities of fruits and vegetables during your period may increase the chances of bloating because your body is not used to that much fibre.
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Yay, this is your time to pack in a little more sleep! Sleep is crucial to push the excess fluid in your stomach out of your body. This helps in preventing bloating, menstrual pain, and feeling out of sorts.
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