Menstrual bloating, also known as water retention, is a common symptom in the week prior to menstruation, as well as the first few days of menstrual bleeding. Along with other symptoms that are a part of premenstrual syndrome (PMS), menstrual bloating can be uncomfortable and unpleasant. There are many ways to prevent and relieve bloating, however, and most are quite simple.
One of the most important ways to prevent bloating is to limit salt intake. Reducing salt intake will not only reduce bloating around the time of your period, but will also help to prevent high blood pressure. Reducing the amount of salt you consume throughout the month, but particularly in the week before your period, will help to prevent bloating and reduce it if it does occur.
Though it may seem counterintuitive, staying hydrated by drinking lots of water may also help. Avoid drinking alcohol, as this can further increase water retention. In addition, try to avoid sugary and caffeinated beverages, which can easily affect mood. Try to avoid unhealthy cravings as much as possible, or try to substitute healthier alternatives, such as a small dark chocolate bar, or some whole grain crackers, instead of a whole bag of candy or potato chips. Eating small, healthy meals throughout the day may help to prevent menstrual bloating as well as cravings.
Relief from bloating may also be found in some nutritional supplements. Vitamin B6 as well as calcium have been shown to have some effect on bloating. In addition to nutritional supplements, taking a hot bath may help relieve bloating symptoms, as well as to help you relax and relieve some tension and stress.
Though many women may not feel like exercising when they are bloated or have PMS, getting some aerobic exercise can really help with menstrual bloating. Even something as simple as going for a brisk walk for 20 minutes can make a big difference. In addition, exercise may help relieve stress as well as improve mood, because aerobic exercise releases mood-boosting endorphins into the brain.
Taking an over-the-counter diuretic may also be an effective treatment for menstrual bloating. These are also referred to as "water pills," and may help the body to relieve itself of persistent excess water. When taking a diuretic, however, it is important to stay hydrated by drinking water, as well as to eat healthy foods. Diuretics can rid the body of nutrients, so it is important to only take them if absolutely necessary.