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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 October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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