How to Reduce Menstrual Bloating

Bloating around the time you get your period can make that time of the month so much more uncomfortable for you and more fatigued than usual. Menstrual bloating can be caused by hormonal changes during a woman's cycle and is also affected by diet.

Difficulty:

Easy

Instructions

1. 

   Reduce salt intake. Sodium leads to water retention, which leads to bloating. Starting around a week before your period, you may be craving chocolate, chips and other sugary or salty snacks however this is the time you should most avoid them.

2. 

   Exercise. When you do a hard workout, you can sweat off some of that retained water weight. It will help you feel lighter and more energetic.

3. 

   Natural Diuretics. Diuretics can lessen bloating, but it is probably healthier to try natural diuretics rather then rushing to the pharmacy for an over the counter med. Natural diuretics to try include:
   Green Tea
   Cranberry Juice
   Apple Cider Vinegar (can be used as salad dressing)
   Dandelion Leaf Tea
   Nettle and
   Fennel
   Foods with a high water content also act as a natural diuretic and include:
   Asparagus
   Brussel Spouts
   Beets
   Oats
   Cabbage
   Carrots
   Lettuce
   Tomatoes
   Garlic
   Artichokes
   Cranberries
   Celery
   Parsley

4. 

   Drink MORE water. You may think that seems counter intuitive, but the more water you drink, the less your body will retain and hold on to water weight since it will not be dehydrated. Drinking plenty of water not only keeps you hydrated but assists your body in flushing out toxins.

5. 

   Try to consume 1,200 mg of Calcium per day. This can alleviate many of the annoying menstrual symptoms, including bloating.

6. Eating several small meals throughout the day rather than 3 large meals can also reduce bloating and keep cravings in check.

Tips & Warnings

• It is important to drink plenty of water when on diuretics or a diuretic diet. Drinking more water will not cause you to retain more water but will actually help flush out toxins and keep you hydrated.

• Never take more than 100 mg of vitamin B6 a day.

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