How to ease bloating during your period

Bloating before your period is very common and is directly linked to our hormones. After ovulation, our body produces a large amount of progesterone. This hormone's main role is to prepare the uterus for a potential pregnancy — hence its name: "pro" "gestation".

To support pregnancy, progesterone uses its relaxing properties to loosen the uterus and reduce contractions in order to keep the fertilised egg in place. This relaxation effect can extend to other parts of the body, such as the intestines, which sit right next to the uterus. Before your period, under the influence of progesterone, the muscle tissue surrounding the intestine becomes less toned, which tends to slow digestion and allow gas to build up, encouraging bloating.

Do you regularly experience bloating in the run-up to your period? Get ahead of it to help your body manage this time as well as possible.

Reducing your stress to ease bloating during your period

The gut is our second brain. In cases of chronic stress, it is not uncommon for the digestive system to become disrupted. The intestines contain many nerve endings, and with each bout of stress these trigger contractions that speed up transit and prevent nutrients from being properly absorbed. Stress also disrupts the gut flora, encouraging the growth of harmful bacteria which, when they come into contact with certain foods, produce gas.

While we can't drop everything to create a stress-free life, it is possible to build in "pressure valves" to regularly bring stress levels down.

To start, establish rituals during the day or before each meal by taking a few minutes to breathe deeply from the belly and calm the nervous system [1].

Each week, make sure to engage in regular physical activity to help reduce stress levels and improve posture.

A food supplement for fatigue and anti-stress support can also help, with magnesium in particular.

If you are trying for a baby, the women's fertility food supplement Cocooning+ contains soothing plants, which may help. 

Easing your digestion for a less bloated tummy during your period

Under the effect of progesterone, digestion slows down slightly just before your period. During your period, your energy is at its lowest, so it's important not to waste it on lengthy digestive processes. This is rather the time to give it a helping hand by choosing meals that are easier to digest. You can also support your transit by focusing on vegetables, preferably juiced or cooked, as raw vegetables can irritate a stomach or intestines that are already more sensitive during this time.

Adopting the right movements to ease your tummy

Certain movements will be beneficial for your tummy. 

• On an empty stomach or before meals

Getting into the habit of doing a few gentle stretching movements, such as in yoga, can be very effective, as it helps to relax the abdominal area and soothe the nervous system[3]. Try to practise on an empty stomach or a few hours after eating.

• After meals

After a meal, opt for a gentle digestive walk, ideally in a park, which provides a soft massage for the digestive system whilst boosting circulation and oxygenating the tissues.

• During the day

Throughout the day, make sure to stretch regularly and maintain an upright posture, avoiding hunching over and compressing your tummy.

Conversely, some movements can be harmful. Avoid intense exercise or certain inverted postures that may block digestion, encourage fermentation, and therefore cause bloating and gas.

Certain movements will be beneficial for your abdomen. 

If you are in the middle of a bloating "episode", consider activated charcoal. Its absorbing properties are very effective at tackling gas [4]. Due to its strong binding capacity, leave a few hours between taking it and any medication or food supplements.

I also love fennel, in your meals or as an herbal tea, as it helps boost elimination [5].

Cooked apples are an old traditional remedy, as they have a powerful decongestant effect.

Thanks to its high chlorophyll content, spirulina is a superfood that gently detoxifies. It is used to support gut health and therefore positively impact the intestinal flora [6].

What is water retention?

It is impossible to talk about uncomfortable swelling during periods without mentioning water retention. Water retention refers to the accumulation of fluid in the interstitial space between cells. In practice, this manifests as oedema that appears when our body absorbs more water than it eliminates.

Unlike bloating, which is localised to the abdominal area, water retention can also affect the chest, legs or ankles. When it appears around the time of your period, it is worth looking at the progesterone-oestrogen balance.

What are the causes of water retention during periods?

The second half of the cycle, also known as the post-ovulatory or luteal phase, is supposed to be dominated by progesterone. However, it can happen that oestrogen levels remain too high and the progesterone-oestrogen balance is not well regulated.

Oestrogen dominance or hypersensitivity to oestrogen can weaken the filtration capacity of the lymphatic system and encourage the production of hormones that retain water, such as aldosterone or angiotensin.

Oestrogens tend to increase capillary permeability and therefore encourage oedema. Some women can gain two to three kilograms in the lead-up to their period.

Finally, some oral contraceptives have water retention as a side effect.

How can water retention be relieved?

The phenomenon of water retention is often exacerbated by hormones, but it also has causes related to lifestyle.