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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

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Lindsay Benster

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

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

More About Living a Fulfilling Life

Featured photo credit: Tyler Nix via unsplash.com

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