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Why You Feel Bloated During Your Period And What To Do With It

Why You Feel Bloated During Your Period And What To Do With It

No matter how hard you pull at the seams, regardless of how much you suck in, your favorite pair of jeans just won’t fit. Mother Nature’s monthly gift is limiting your outfit choices yet again.

Is this extreme discomfort normal?

Yes. Not only is it normal to experience bloating from your menstrual cycle, on average 8 out of 10 women share this recurrent anguish.[1]

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In general, bloating can be caused by numerous factors, some related to diet and eating habits, while others can be attributed to hormonal changes. With regards to periods however, bloating is primarily due to hormone fluctuations.

The culprit of this undesired, excessive abdominal fullness is called the luteal phase of the menstrual cycle.[2] This phase lasts for roughly two weeks following ovulation, and is characterized by the uterine lining preparing for a possible pregnancy.

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The uterine lining is the lining shed in the process of menstruation, and thus must be ready for release when the time comes.

In order to prepare, a key female hormone, estrogen, first decreases significantly, then gradually increases and remains at high levels. Progesterone then increases, and the combined presence of more hormones causes a high water retention, which manifests as bloating.

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Estrogen modulates growing and development of the uterine lining, and therefore plays a critical role in the weeks leading up to the bleeding period. Progesterone, on the other hand, works to counteract some of the effects of estrogen, aiding in the control and maintenance of the uterine lining.[3]

These two hormones are ultimately the source of bloating. The underlying reason why water retention inflates is not well understood, but is believed to be caused by a slower digestive process.

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How to fix and prevent bloating:

Since bloating as a result of the menstrual cycle has a hormonal basis, the best prevention and alleviation can be through controlling external factors that add to it.

Some immediate actions that may help:

  • Reducing salt intake: Excessive salt adds to fluid retention when your body receives more salt than it can readily dispose. The body utilizes massive amounts of energy stores trying to metabolize the extra sodium, overwhelming elimination systems. Therefore, water is unable to be excreted and accumulates in areas such as the abdomen.
  • Staying hydrated: This may seem counterintuitive, but when your body determines it is dehydrated, it clings to the water it has, avoiding excretion. Thus, more water remains in your system than usual, collecting in certain areas.
  • Reducing tea, coffee and alcohol: These beverages are all metabolized through the liver. Your liver is also responsible for eliminating unnecessary hormones, but has a much harder time doing this when occupied by these other toxins.[4]
  • Reducing sugar intake: Sugar directly increases blood sugar levels. More sugar in the blood triggers the adrenal glands to release more hormones in order to metabolize and store the sugar appropriately. These hormones released cause an imbalance, which effects other hormones, specifically the ones capable of inducing water retention.
  • Exercise: Exercise increases circulation, which can decrease bloating. Moreover, exercise can improve strength of your abdominal wall which has been shown to relieve gas and bloating.
  • Eating a healthy diet: Adding more vegetables, in particular leafy greens, and fresh fruits to your diet have been shown to help control bloating.[5]

Beyond these easy, actionable interventions, several alternatives exist. These include:

  • Supplements: Vitamins and minerals can reduce water retention, with one of the most beneficial being vitamin B complex group. These are responsible for various physiological processes aiding in cellular metabolism. They also contribute to balancing electrolytes, which can affect urine output and water retention.
  • Herbs and bitters: These help expedite the digestive process reducing bloating due to a slowed digestion. Some of these include peppermint tea, chamomile tea, fennel, turmeric, and many others.
  • Heating pads: Applying heat allows gases to release, and the pressure building up to subside.

Featured photo credit: Everyday Health via everydayhealth.com

Reference

More by this author

Lindsay Benster

Student pursuing a degree in Behavioral Neuroscience at the University of San Diego

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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