4 WAYS TO TACKLE BLOATING

A few days every month, your clothes don’t fit you the right way. It feels like you have gained weight or look swollen. It is frustrating; we understand.

Most women experience symptoms of an oncoming period in the form of cramping, mood swings, anxiety, sensitive breasts, changes in sexual drive, and, yes, bloating.

Bloating occurs when your period is about to start and lasts till a few days after you get your period. It might not always be preventable, but there are ways to reduce bloating.

A reason for bloating before your period begins could be the fluctuations in your estrogen levels and a sharp and sudden drop in progesterone. Progesterone can also slow down your digestive activities, sometimes resulting in bloating.

Why am I so bloated?

Bloating typically happens when gas accumulates in the gastrointestinal (GI) tract, causing the abdomen to appear swollen and sometimes feel painful or tender. Fluid retention can also contribute to bloating. Since various conditions can trigger it, identifying the underlying cause can be difficult. But it is necessary to determine the cause to figure out the best way to reduce bloating.

What causes bloating?

There are several different things that can cause upper and lower stomach bloating. These include:

• Bloating after eating

Overeating can cause the stomach to expand, potentially leading to bloating. When we eat too much, we often feel overly full and sluggish. Eating too quickly can also contribute to bloating, as it increases the chances of swallowing air. This excess air in the stomach leads to gas buildup. Other habits, like chewing gum or smoking, can also cause you to swallow additional air, which adds to the bloating.

• Gas and digestive issues

Excess gas in the digestive system can result in bloating. This gas can form during the digestion of certain foods, and an imbalance in gut bacteria can make the problem worse. Conditions such as celiac disease, irritable bowel syndrome, and gastroesophageal reflux disease are also common causes of gas buildup.

• Food intolerances

Bloating can occur in individuals with food sensitivities, such as gluten or lactose intolerance. When the body cannot properly digest certain foods, they pass into the colon, where gas bubbles are produced, leading to bloating. Identifying and avoiding these trigger foods can help reduce bloating.

• Gut sensitivity or IBS

Bloating is a common symptom of irritable bowel syndrome (IBS), often accompanied by gas, diarrhea, abdominal pain, and constipation. While IBS is a frequently diagnosed gastrointestinal condition, its exact cause remains unclear. In some cases, IBS leads to constipation, and the longer stool remains in the colon, the more bacteria ferment it, producing gas and bloating. The bloating in IBS may also result from an imbalance in the gut microbiome—a collection of beneficial bacteria in the intestines that aid in digestion and immune function. Factors like a sensitive colon, antibiotic use, diet, anxiety, stress, or an overactive immune system can disrupt this balance.

HOW TO GET RID OF BLOATING?

A few ways to get rid of bloating without too much hassle are:

HYDRATE

Hydrate, but only with H2O. Chugging down fizzy, carbonated drinks can make you feel good temporarily. They will, however, leave you feeling more puffed up than before. If plain ol’ water is not doing it for you, make a sugar-free lemon sherbet, or mix in some mint leaves with water, try celery juice, green smoothies, etc.

CAFFEINE AND ALCOHOL

Skip alcohol and caffeine or limit your intake. Caffeine can cause dehydration, which in turn leads to water retention. Water retention= BLOATING. Alcohol can worsen premenstrual symptoms like mood swings, breast tenderness, irritability, and, of course, bloating.

FOOD

Consume low-sodium foods to reduce bloating quickly. Swap these foods with a more protein-filled diet. The same goes for healthy, high-fat foods like nuts and seeds; they can make you bloat easily. Foods like celery, cucumber, watermelon, etc., can make you feel lighter and more active.

EXERCISE

Sweat out your bloat. Exercise for bloating might prove really effective. Now, we are not asking you to go all gung ho. Keep it light in intensity. Go for a brisk walk, try light aerobics, yoga or swimming. When your heart rate goes up, bloating goes down. Additionally, exercising can help your digestive system get to work faster.

Use peppermint capsules

Peppermint oil contains menthol and other compounds that help relax the intestinal muscles, promoting better digestion. Its muscle-relaxing properties allow excess gas to pass more easily through the intestines, aiding in bloating relief. Enteric-coated peppermint oil capsules, which are designed to release in the intestines, can effectively reduce bloating, abdominal discomfort and gas.

Try abdominal massage

If you are wondering how to reduce bloating, gently massaging your abdomen along the colon’s path can help release trapped gas. Use light circular motions, starting from the lower right side of your abdomen, moving across to the left, and down. Applying mild pressure while massaging can encourage the gas to move through the intestines. Perform the massage for 5-10 minutes, and stop if you feel any pain.

Take a warm bath, soaking and relaxing

Soaking in a warm bath is one of the top bloating remedies. The heat helps relax abdominal muscles, allowing trapped gas to pass more easily. Spending 15-20 minutes relaxing in the bath also lowers stress, which can support digestion by promoting healthy peristaltic contractions—muscle movements that help move gas, food, and waste through the intestines.

Increase fiber gradually

Eating fiber can help prevent constipation and provide bloating relief, but consuming too much fiber is a common cause of bloating. The key is moderation. If you’re introducing more fiber-rich foods like lentils, broccoli, beans, whole wheat, berries, apples, or quinoa, do so gradually to allow your body time to adjust.

Replace sodas with water

For those wondering how to get rid of bloating, one of the most effective ways to reduce bloating is to avoid carbonated drinks like kombucha, soda, and other fizzy beverages, as their carbonation can lead to gas and abdominal distension. Opt for still, flat water to prevent the intake of excess air.

Cut down on salt

Too much sodium can cause water retention, leading to puffiness and bloating. One of the most effective bloating remedies is by limiting salt intake. Watch out for hidden sources of sodium, such as salad dressings, canned foods, soy sauce, and restaurant dishes.

When to see a doctor?

If these ways to relieve bloating are not proving effective, you might want to consider taking a trip to your health care provider. In rare cases, bloating may indicate a more serious issue. It’s important to see a doctor if bloating or gas is accompanied by fever, intense pain, difficulty keeping food down, vomiting lasting more than 24 hours, bloody stools, rapid abdominal swelling, a physical injury (such as from an accident), or if you have had surgery, kidney or liver failure.

Irritation and discomfort are the last things we want to deal with in our periods. How to avoid those? Simple, opt for pads that are soft and absorbent. Wear RIO Pads for maximum comfort. RIO has a soft and comfortable top sheet, which not only prevents rashes and irritation but also gives you freedom from wetness and blood clots on the top. An antibacterial top layer with the goodness of aloe vera and jojoba extracts provides gentle care. It hugs you in all the right places to prevent leaks.

Choose a better period; choose RIO!

These were our tips on how to reduce bloating in four easy ways. If you have more tips to reduce bloating up your sleeve, spill those secrets in the comments section below!

FAQs

Does bloating cause weight gain?

When bloated, a person might temporarily gain a pound or two due to unpassed stool, but this is typically not a significant weight gain and will resolve once the bloating subsides.

Does drinking water help with bloating?

Water is a much better alternative to drinks like soda, which can worsen bloating. Staying hydrated with water helps alleviate both bloating and constipation.

How to reduce bloating fast?

Several remedies can provide quick relief from bloating, including using gas relief capsules, performing abdominal massages, and engaging in exercises like walking or yoga poses.

Am I bloated or pregnant?

Both bloating and pregnancy can cause your belly to appear fuller. Pregnancy may also lead to constipation and indigestion, which can contribute to bloating. If you suspect you might be pregnant, consider taking a test and consulting with your doctor for confirmation.