PMS & Cramps
If you’re dealing with bloating before & during menstruation or around ovulation, you know how uncomfortable it can be. Even though it’s a common cycle symptom, what if I told you that it didn’t have to be your “norm”?
I’m about to share with you why we experienced uncomfortable premenstrual bloating (and bloating around ovulation!) and how to reduce it for good!
Why do you experience bloating?
PMS Bloating is often caused by hormonal imbalances.
There are two main hormones that influence your cycle, estrogen & progesterone. These hormones affect the body’s fluid regulation mechanisms: Estrogen often acts as a fluid retaining hormone, whilst progesterone is a natural diuretic.
So when these sex hormones are imbalanced - when estrogen levels are high and progesterone low - bloating is a common symptom that can occur appearing alongside breast tenderness, mood swings, weight gain, cramps, fatigue, depression, heavy periods, endometriosis, fibroids etc.
To balance your hormones naturally and eliminate symptoms of PMS such as bloating there are specific dietary & lifestyle strategies I recommend implementing over time to help support your liver function & gut health, all of which I cover in a lot more depth in the 28 Day Hormone Reset Course.
But let’s look at what you can do for quick relief and strategies you can start implementing today to get rid of bloating naturally.
Increase magnesium to help reduce bloating
If you experience bloating around ovulation or your period it could be a sign of magnesium deficiency. Magnesium deficiency causes your body to retain salt and water leading to fluid retention and that bloated feeling! (FYI: Heightened cortisol levels also have the same effect on the body, so reducing stress is also important).
Magnesium is an essential mineral for hormone regulation, reducing inflammation, supporting estrogen detoxification AND preventing symptoms of PMS such as bloating, period pain, irritability, anxiety, mood swings, tender breasts and poor sleep.
Most of us are deficient in magnesium due to:
- Low dietary intake
- Depleted magnesium in our soil
- Over consumption of processed food, coffee and daily stress
All these factors deplete magnesium!
Plus - magnesium levels dip in your premenstrual week as well so it’s extra crucial to actively increase your magnesium intake during this time.
When you incorporate magnesium into your daily routine you’ll discover your bloating not only reduces throughout your cycle but your pre-menstrual week becomes much more manageable too.
You can top up your magnesium levels daily through supplementation.
Also, focus on eating foods rich in magnesium such as avocados, almonds, spinach, fish and whole grains.
You can learn more about 10 reasons why every woman needs more magnesium here.
Red Raspberry Leaf Tea for bloating reduction
What doesn’t raspberry leaf tea do for your menstrual health!?
Not only is it amazing for reducing cramps but Raspberry leaf tea can help with bloating due to its diuretic & cleansing effect PLUS it also contains fragine which helps to tone the uterine and pelvic muscles. Win-win!
You can consume raspberry leaf tea with Full Moon Tea to help support hormone balance & reduce bloating.
Drink More Water
Drinking more water may sound counterintuitive, but added water consumption is a simple way to help improve bloating as it reduces fluid retention, and constipation which is another common cause of bloating.
Your kidneys need a constant supply of water to eliminate fluids from our body - so when you’re dehydrated the kidneys will hold onto water to counter dehydration, causing water retention and bloating.
You should be drinking at least 2.5-3L of water every day of your cycle so make sure you’re on top of your daily water consumption, especially on the days you’re bloated!
Vitamin B6 for PMS & bloating
There is emerging evidence that supports Vitamin B6 in helping to ease symptoms of PMS such as low mood, water retention and bloating.
A double-blind, randomized clinical trial involving 94 women found that supplementing Vitamin B6 over 3 menstrual cycles reduced PMS symptoms including bloating, anxiety, moodiness, depression and irritability. Another analysis including 1,000 women found similar results.
Also note that women on birth control pills are at higher risk of low B6 levels, as well as vegan or vegetarian diets where supplementation may be necessary.
The richest food sources of vitamin B6 include fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit (other than citrus).
Massage essential oils onto your tummy
Essential oils are an amazing support for bloating.
Ginger is not only a powerful anti-spasmodic helping with menstrual cramp, but applying onto your tummy is also effective for bloating & nausea. Same goes for ginger, peppermint and chamomile.
Apply Moon Eaze Roller onto your tummy to reap the powerful benefits of essential oils to soothe bloating.
Support Your Gut
If you’re one to commonly use certain medications like ibuprofen, advil, naproxen, or hormonal birth control or you’ve needed to use antibiotics in the last year - these drugs can cause damage to the stomach and impact the health of your gut bacteria. It's an overgrowth of bad bacteria and/or yeast that can cause bloating.
After taking any medication, especially antibiotics, ensure to actively help support the diversity of your gut bacteria with quality probiotics recommended by a qualified practitioner.
You can impact the balance of good and bad bacteria in your gut with the food you eat daily. Eating more fibre is important to help feed good bacteria in the gut (think: fresh fruit, veggies, legumes, seeds) whilst also helping to promote healthy, daily bowel movements!
We literally poop out excess estrogen & toxins, so if you’re constipated it can lead to an excess of estrogen in your system causing hormonal imbalances and symptoms such as bloating. So making sure to eat fresh fruit and vegetables high in fibre to promote daily bowel movements is important for overall hormone balance and gut health.
Also, focus on foods which support digestive enzyme production such as bitter salad leaves, apple cider vinegar, artichokes, asparagus, fermented foods, papaya, lemons, and pineapple.
Consuming ginger, turmeric and mint tea on a regular basis will help improve digestive function and reduce bloating too. You can also help to starve bad bacteria by limiting sugar intake, along with processed and refined carbohydrates.
Eat Potassium-rich foods
Eating foods high in potassium will also help reduce bloating as potassium helps to decrease sodium levels and increase urine production. This can reduce water retention and improve period bloating.
Potassium rich foods include: spinach, sweet potato, bananas, avocados and tomatoes
Cut back on caffeine
Excess caffeine consumption may exacerbate your bloating, especially those who suffer from gut issues such as IBS.
Sip on warm tea instead of caffeine, to help soothe the tummy and help with bloating. Dandelion root tea helps reduce water retention helping with breast swelling and bloating. Whilst Ginger, turmeric & lemon in hot water also works a charm.
Regular exercise
Women who regularly exercise have been shown to have less PMS symptoms, including bloating. Sweating also releases fluids and sodium, further improving bloating. In addition to this, regular exercise reduces stress and helps promote peristalsis of the intestines (movement of food through the intestines) - which is crucial for a healthy digestive system.)
Aim to move your body daily for at least 30 minutes and consistently throughout your week.
Want further support to reduce symptoms of bloating & PMS?
You can naturally balance your hormones and reduce symptoms such as bloating with strategic improvements in your daily nutritional & lifestyle habits.
Get the exact strategies to transform your menstrual health in my 28 Hormone Reset Course or apply to work with me for 1:1 Nutrition & Hormone Coaching here.
