If you’ve ever felt like your jeans suddenly got tighter or your stomach’s ballooned just before your period, you’re not alone. Pre-menstrual bloating is a common experience that many women face in the lead-up to their period, and it’s just one of many symptoms that come with the territory of the menstrual cycle. But is it normal to bloat before your period? And more importantly, how can you support your body during this time?
In this blog, we'll explore the reasons behind pre-period bloating, discuss other common premenstrual symptoms like fatigue, headaches, and cravings, and offer some practical tips to help reduce discomfort and promote overall well-being.
Why Do You Bloat Before Your Period?
The menstrual cycle is a complex process governed by fluctuating hormone levels, and these changes can affect everything from your mood to your digestive system. Bloating, in particular, is linked to hormonal shifts that occur in the luteal phase (the second half of your cycle, after ovulation). Here's why:
Hormonal Changes: Just before your period, levels of progesterone rise. This hormone is crucial for preparing the uterus for a potential pregnancy, but it also has a side effect – it can slow down digestion. As a result, you may experience gas, bloating, and even constipation.
Water Retention: Rising oestrogen levels can lead to increased water retention, making you feel puffy or bloated. Your body is holding on to more fluid than usual, particularly in the days leading up to menstruation.
Gut Health: Hormones can have a direct impact on your digestive system, leading to symptoms like diarrhoea or constipation. These digestive changes can contribute to the feeling of bloatedness.
Diet and Cravings: Many women experience cravings for salty or high-carb foods before their period, which can also contribute to water retention and bloating.
Other Common Symptoms Before Your Period
Bloating is just one of several symptoms you might experience in the lead-up to your period. Many women report feeling a range of physical and emotional changes during the premenstrual phase, commonly known as PMS (Premenstrual Syndrome). Here are a few that might sound familiar:
Fatigue/Tiredness: Feeling unusually tired or sluggish is common as your hormone levels fluctuate, especially as progesterone increases. You might find it harder to focus or feel like you need extra sleep during this time.
Headaches: Hormonal changes can trigger headaches or even migraines in some women, particularly in the days before menstruation begins.
Brain Fog: Many women report feeling mentally "fuzzy" or less sharp in the premenstrual phase. This feeling of brain fog is linked to hormonal shifts and changes in neurotransmitters like serotonin, which can affect concentration and memory.
Mood Swings: Emotional changes are very common before your period. You may feel more grumpy, irritable, or even experience bouts of depression. This is partly due to the drop in serotonin levels, which is influenced by the rise and fall of oestrogen and progesterone.
Insomnia: Struggling to sleep during the days leading up to your period is another common symptom. Insomnia and restless nights may be caused by the hormonal imbalances that disrupt your normal sleep cycle.
Cravings: As your hormones fluctuate, it’s normal to experience cravings for specific foods, especially carbs or sweets. These cravings can often be your body's way of seeking a quick source of energy as fatigue sets in.
How to Support Your Body Through Bloating and PMS
While bloating and PMS symptoms are common, they don't have to be something you just "put up with." By making a few changes to your lifestyle and diet, you can help alleviate some of these symptoms and feel more in control during your cycle.
1. Adjust Your Diet
Your diet plays a key role in how you feel during the menstrual cycle and there are certain foods that can help reduce bloating and support your overall well-being.
Reduce Salt Intake: Salt causes your body to retain water, which can make bloating worse. Try to avoid overly processed, salty foods in the days leading up to your period. Instead, opt for fresh, whole foods like fruits, vegetables, and whole grains.
Increase Fibre: To help with constipation and promote digestion, include fibre-rich foods such as oats, beans, and leafy greens in your diet. Fibre helps to regulate bowel movements and can ease the uncomfortable feeling of bloating.
Stay Hydrated: It might seem counterintuitive, but drinking plenty of water can actually reduce water retention. Staying hydrated helps flush out excess sodium and keeps your digestive system moving, which can help reduce diarrhoea and bloating.
Add Healthy Fats: Omega-3 fatty acids, found in foods like salmon, flaxseeds, and walnuts, can help reduce inflammation in the body, potentially alleviating both bloating and cramping.
Magnesium-Rich Foods: Magnesium can help to relax muscles, relieve tension, and reduce bloating. Foods like spinach, almonds, and dark chocolate (yes, chocolate!) are great sources of magnesium.
2. Exercise Regularly
Though it might be the last thing you feel like doing when you're bloated or dealing with fatigue, gentle exercise can work wonders for your body. Activities like yoga, walking, or swimming help improve circulation and aid digestion, which can help ease bloating.
Exercise also stimulates the release of endorphins, which can lift your mood and alleviate grumpiness or depression. Regular movement throughout your cycle helps regulate hormones and can make PMS symptoms less severe over time.
3. Get Plenty of Sleep
Poor sleep can exacerbate PMS symptoms like brain fog, grumpiness, and even cravings. Aim for 7-9 hours of good-quality sleep each night, and establish a calming bedtime routine to support better rest. If you're struggling with insomnia before your period, try incorporating relaxation techniques like deep breathing, meditation, or a warm bath before bed to help your body wind down.
4. How Gigi's PMS & Hormone Balance Blend and period bloat -
Our blend contains many nutrients that have been clinically shown to support bloating.
Dandelion Root: acts as a gentle diuretic that supports digestion and liver function, which can help promote more optimal oestrogen levels and improve PMS symptoms.
Magnesium, Calcium and B6: Combining these nutrients may help reduce cramps, headaches and bloating. Magnesium has also been linked to improved sleep quality, which is crucial if you're experiencing insomnia.
Prebiotic fibre: our blend contains Aquamin®, a seaweed-derived nutrient and prebiotic fibre. Prebiotics have been shown to nourish the gut, reduce bloating, support regular bowel movements and so much more!
5. Manage Stress
Stress can worsen many PMS symptoms, including bloating, headaches, and lack of motivation. Finding ways to manage stress, such as through mindfulness, deep breathing exercises, or even journaling, can have a significant impact on how you feel before your period.
Stress reduction techniques can also help you feel more grounded and in control, which can minimise emotional symptoms like irritability and depression.
When to Seek Help
While premenstrual bloating and other PMS symptoms are normal for many women, extreme or unmanageable symptoms may be a sign of something more serious. If you're experiencing intense pain, severe bloating or PMS symptoms that interfere with your daily life, it could be worth talking to a healthcare professional.
Conditions like polycystic ovary syndrome (PCOS) or endometriosis can cause bloating and other PMS-like symptoms. If you feel like your symptoms are beyond what’s typical, seeking advice from your GP is always a good idea.