I know we all DREAD that bloat that likes to tag along when Ms. P comes to visit, but he doesn’t have to! Kick that bloat to the curb with these bloat busting tips! 😉
1) DRINK MORE WATER!
Staying properly hydrated will ensure your body releases any excess water it is holding on to, so you’ll shed that water weight. Not to mention, there are a whole slew of other health conditions you can avoid/aleviate by consuming enough water.
2) EAT LOTS OF FRESH FRUITS & VEGETABLES
Not only do fresh fruits & veggies contain a lot of water to keep you hydrated, but they contain the essential nutrients you need to keep you body’s systems functioning properly, for example, regulating your hormones which can help relieve premenstrual symptoms (PMS)
3) NO MORE REFINED CARBS!
White breads, pastas, sugars and other refined carbs raise your blood sugar which actually causes your body to retain sodium, leading to bloating. Also, refined carbs make processing estrogen, which increase before menstruation, more difficult — leading to bloating)
Exercise is going to help reduce water retention by flushing out excess fluids, helping to balance your hormones. When you sweat, you’re also excreting sodium which can help reduce sodium in the body and thus relieve bloating. If you’re partaking in vigorous exercise though, you want to make sure you are replacing your lost electrolytes.
5) AVOID ALCOHOL
Alcohol is dehydrating and only promotes water retention. If you must indulge, do so after menstruation.
6) GET ENOUGH CALCIUM, MAGNESIUM & POTASSIUM.
Calcium & Magnesium help with bloating from water retention while potassium helps your body get rid of excess sodium. Eating foods rich in these nutrients is always best, but if you must, you can certainly take a supplement.
Too much salt leads to water retention, cut back on table salt and processed foods.
Other ways to combat abdominal bloating are:
8) EAT SMALLER PORTIONS, MORE FREQUENTLY
This one’s simple. Let bulk in your body from consuming too much food means less bloating
9) AVOID CARBONATED BEVERAGES
Soda is pretty much a lose lose no matter which way you slice it when it comes to bloating. All of that carbonation just leaves your gut full of gas making you bloated. Not to mention, the sugar in regular soda will lead to bloating (see #3) and the artificial sweetener in diet soda will cause abdominal bloating from excess gas (see #10). Just say no!
10) SAY NO TO ARTIFICIAL SWEETENERS (and foods that contain them)
Artificial sweeteners cause uncomfortable abdominal bloat due to the gas they produce in our intestines. You may have thought you were being healthy by adding Splenda to your coffee or eating that “sugar free” ice cream, but your actually making yourself look bigger while pumping chemicals into your body.
11) TAKE A PROBIOTIC
Probiotics help to regulate your digestive system by ensuring your digestive tract has a healthy balance of “good bacteria”. This means less bloating due to a backed up colon.
Happy Period Ladies! 😉
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