Relieving bloating during your period: Causes and effective strategies

For many menstruating women, bloating is one of the most unpleasant side effects of their period. It often occurs together with other PMS symptoms such as abdominal cramps, mood swings and food cravings. But what exactly causes bloating during your cycle and how can you effectively relieve it? In this article, we look at the main causes of bloating during your period, offer helpful dietary tips and explain which home remedies can noticeably reduce the discomfort.

Flatulence and bloating are caused by a combination of hormonal fluctuations and digestive changes that occur during the menstrual cycle. There are several factors that can increase bloating during this time:

Hormonal fluctuations

You are probably already aware that the levels of hormones such as oestrogen and progesterone change during the menstrual cycle. Especially shortly before and during your period, a drop in progesterone levels can lead to indigestion:

• Progesterone and digestion: progesterone normally has a relaxing effect on the muscles in the digestive tract, which supports regular digestion. However, if the progesterone level drops, this can lead to a slowdown in digestion and thus to bloating and constipation.

• Oestrogen and water retention: Higher levels of oestrogen can lead to increased water retention in the body. This water retention often causes the abdominal area to swell and creates an unpleasant feeling of fullness.

Changes in the digestive tract

Before and during your period, the digestive tract often reacts more sensitively to certain foods or external factors. The hormonal fluctuations can slow down the entire digestive process, which in turn leads to the accumulation of gas and therefore bloating. These include:

• Slowed bowel movement: The intestines become slower due to the change in muscle tension in the digestive tract, causing food to remain in the digestive system longer and gas to build up.

Sensitivity to certain foods: Many menstruating women report that they are more sensitive to certain foods during this time, especially those that are difficult to digest or lead to gas formation. Did you know that it can be useful to adapt your diet to your cycle? We explain the benefits here.

A balanced diet can make a big difference to the intensity of bloating and other discomfort experienced during your period. Here are some specific dietary tips that can help reduce bloating during your cycle:

Incorporate anti-inflammatory foods

Certain foods have anti-inflammatory properties that can help soothe the digestive tract and relieve discomfort. Let's take a look at these:

• Ginger: Ginger acts as a natural anti-inflammatory and can stimulate digestion, helping to break down gas faster. So how about a fresh cup of ginger tea?

• Turmeric: Turmeric contains the anti-inflammatory curcumin and is known for its calming effect on the digestive tract. Why not spice up your dishes with turmeric and ginger?

• Garlic: Garlic may have a strong odor, but it aids digestion and has an antibacterial effect. Its ingredients can help to reduce flatulence and strengthen the intestinal flora.

Limit salt intake

A high salt intake promotes water retention, which increases the feeling of bloating. By avoiding processed foods and convenience products and choosing fresh, unprocessed ingredients instead, you can reduce your salt intake and avoid water retention. You can find out why water retention is particularly noticeable during your period here.

Integrate high-fiber foods

Fiber is a real game changer. It promotes healthy digestion and helps prevent constipation - a common problem during your period that can increase bloating. Some of the best high-fiber foods include

• Oatmeal: It's easy to digest and provides fiber to help keep your bowels moving. Your perfect start to the morning is definitely given with a warm oatmeal.

• Berries: Blueberries, strawberries and raspberries are rich in fiber and antioxidants that help the digestive tract. This is also perfect for cravings for sweets.

• Chia seeds: Chia seeds are an excellent source of soluble fiber, which absorbs water and aids digestion. You can include these in your breakfast oatmeal.

Drink plenty of water

Water helps to flush excess sodium from the body, which can reduce water retention and relieve bloating. Adequate water intake can also aid digestion and prevent constipation. It's best to drink regularly throughout the day rather than consuming a lot of water at once. We'll tell you here why sufficient fluid intake is essential during your period.

In addition to the right diet, there are also some home remedies that can effectively relieve bloating. These natural approaches can be easily integrated into everyday life and provide quick relief:

Warm herbal teas

Herbal teas are a tried and tested home remedy for flatulence, as they soothe the digestive tract and have a relaxing effect. The best teas are the following:

• Fennel tea: Fennel is known for its antispasmodic properties and can reduce gas buildup in the gastrointestinal tract.

• Peppermint tea: Peppermint has a cooling effect that can effectively relieve bloating and cramps.

• Chamomile tea: Chamomile tea has a relaxing effect and can relieve cramps in the digestive tract.

So make yourself comfortable on the sofa with a warm cup of tea. If you want to go one better, then you should definitely take a look at our Taynie heated blanket. It's the perfect way to round off a feel-good experience. Click here for the sleeve blanket.

Gentle movement

Exercise stimulates the circulation and helps to get the digestion going. Gentle exercises in particular, such as walks, yoga or stretching, help to relax the digestive system and relieve the feeling of fullness. Overall, it makes sense to adapt your exercise program to your menstrual cycle. We also explain this in this blog post.

• Walks: A short walk can help to reduce bloating and move the gas in your bowels more quickly.

• Yoga: Certain yoga poses, such as 'child's pose' or 'cat-cow flow', help to stretch the abdomen and aid digestion. Here are 5 yoga exercises that can provide you with relief from period pain.

• Stretching exercises: Gentle stretching exercises can help to loosen the abdominal muscles and reduce bloating.

Apply heat

A warm bath or a hot water bottle on your stomach can have a calming effect and help to relieve bloating:

• Hot water bottle: The heat relaxes the muscles in the abdominal area and can reduce the uncomfortable feeling of bloating. Do you know what's even better than an ordinary hot water bottle? A heat belt! We offer this practical game changer from Taynie. Thanks to the Velcro fastener, you can place the warmth exactly where you need it. The best thing about it? Nothing slips, as you're probably used to with a normal hot water bottle. Check out our Taynie heat belt here.

• Hot bath: A bath not only relaxes the tummy, but also the whole body, which can relieve stress that can increase bloating. Sounds like the perfect me-time too, doesn't it?

Breathing exercises

Deep and conscious breathing can help to relax the whole body, especially when stress or tension increases bloating. The right breathing technique can relieve the diaphragm and give the stomach more space, reducing the feeling of bloating.

• Abdominalbreathing: Abdominal breathing, in which you breathe deeply into your abdomen while lifting your stomach, relaxes the diaphragm and helps to relieve the abdominal area.

• Deep inhalation and exhalation: Conscious, slow breathing can calm the entire body and help to relieve tension in the abdominal area.

You can find out more about breathing exercises during your period here.

Yes, certain vitamins and minerals can help reduce bloating. Magnesium and potassium are known to reduce water retention and relieve the body. So reach for bananas, nuts and soybeans.

When we talk about stress, the keyword "cortisol" is not far away. Stress increases the production of cortisol, a hormone that can slow down digestion. In the long term, stress can lead to a variety of digestive problems, including bloating. However, digestive problems are not the only thing that can trigger stress. Here we explain how stress can affect the menstrual cycle.

Yes, there are indeed certain foods such as pulses, cabbage, onions and dairy products that lead to gas formation and increase bloating.

At Taynie, we recommend that you stick to a balanced diet and gentle exercise during your period. Home remedies such as herbal teas, breathing exercises and heat can also have a beneficial effect and effectively relieve bloating. Being mindful of your body and taking targeted measures can make menstruation days more pleasant.

Author: Taynie.de