Bloating normally occurs in the pre-menstrual or PMS stage, follicular and period stages. What is called period bloating is actually fluid retention and results in a feeling of being overly full or being swollen around the waist area.
It can be very uncomfortable, annoying and just put you in a dam bad mood. During the menstrual cycle there is a major fluctuation of hormones, namely estrogen and progesterone, and this causes fluid retention, swelling and the uncomfortable feeling of bloating. Women actually gain pounds of water during this time due to the ability of estrogen to cause fluid to be retained.
Women experiencing PMS symptoms may crave high-fat and high-sugar foods like chocolate, biscuits and ice cream and may consequently increase their food intake significantly. You can manage your weight and help reduce your PMS symptoms by making a some better food choices,
Top Tips To Ease Bloating
- Eat smaller meals more often – for example, have six ‘mini-meals’ instead of three main meals.
- Reduce your intake of salty foods.
- Include more fresh fruits and vegetables and wholegrain foods in your daily diet, not only are these foods good for you they will keep you fuller for longer. Stopping the bad snacking!
- Boost your dairy food intake
- Don’t keep high-fat and high-sugar foods in the house.
- Make sure you always have tasty and healthy snack alternatives on hand. Like apples, berries cucumber, hommus dip!
- Increase foods high in magnesium to help cramping like wheat bran, almonds, wheat germ, cashews, spinach, rice, brazil nuts, walnuts, yoghurt, sunflower seeds.
- Record your food choices in a diary – charting your food intake may help you become more aware of high-fat and high-sugar snacking.
- Essential oils can be a great way to always yourself to relax and uplift your mood during this difficult time. The use of a vaporizer, a few drops in a bath, or mixed with oil for a massage. Some of the following could be mixed or used alone. For calming and balancing hormones – Chamomile, Geranium, Lavender, Rose and Sandalwood; Emotionally uplifting – Bergamot, Jasmine, Juniper and Sage; Fluid retention and cramps – Fennel, Laurel, Tarragon and Cypress; Energizing – Peppermint
There are many things we can do to reduce PMT and belly bloating, but the key to good health is a healthy nutritious diet, full of fresh organic foods. Reproductive health is no different. To avoid and reduce problems with PMS, painful periods, mood swings, bloating a balanced diet is essential and ALWAYS the first place to start.
And if you need to lose tummy fat then join the 28 Day Weight Loss Challenge as the May Challenge is the BELLY BUSTER Challenge and it is all about losing tummy fat
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