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.

Vous êtes abonnée aux ballonnements à l’approche de vos règles? Prenez de l’avance pour permettre à votre corps de gérer au mieux cette période.

Diminuer votre stress pour soigner votre ventre gonflé pendant les règles

Le ventre est notre deuxième cerveau. En cas de stress chronique, il n’est pas rare que le système digestif se dérègle. Les intestins contiennent beaucoup de terminaisons nerveuses et à chaque stress celles-ci provoquent des contractions qui accélèrent le transit et empêchent la bonne assimilation des nutriments. Le stress déséquilibre aussi la flore intestinale, favorisant la croissance de mauvaises bactéries qui, lorsqu’elles entrent en contact avec certains aliments, provoquent des gaz.

Si nous ne pouvons pas tout plaquer pour se créer une vie sans stress, il est cependant possible de se créer des “soupapes de décompression'' pour faire redescendre le stress régulièrement.

Pour commencer, on instaure des rituels dans la journée ou avant chaque repas en prenant quelques minutes pour respirer profondément par le ventre et calmer le système nerveux [1].

Chaque semaine, on veille à adopter une activité physique régulière afin de réduire le niveau de stress et de corriger sa posture.

Un complément alimentaire fatigue et anti stress peut aussi aider, avec du magnésium notamment.

Si vous êtes en projet bébé, le complément alimentaire fertilité femme Cocooning+ contient des plantes apaisantes, ce qui pourrait aider. 

Soulager votre digestion pour un ventre moins gonflé pendant les règles

Sous l’effet de la progestérone, la digestion est un peu ralentie juste avant les règles. Pendant les règles, votre énergie est au plus bas, il est donc important de ne pas la gâcher par des processus de digestion trop longs. C’est plutôt le moment de lui donner un coup de main en ayant des repas plus faciles à digérer. On optimise aussi son transit en mettant l’accent sur les légumes, de préférence en jus ou cuits, car les crudités peuvent sensibiliser un estomac ou des intestins déjà fragilisés pendant cette période.

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.