6 Tips To Ease Hormonal Bloating… Fast

Bloating is a common issue that many of us face, especially with hormonal imbalance. It can be tricky to manage though – and feel like your belly will never soothe! If you experience periods of bloating around your cycle, then it’s likely that your hormones are to blame but diet and stress can be factors too. Fortunately, there are things you can do to help alleviate bloating and ease discomfort.

Here’s our top tips to easing the bloat:

Eat lean protein, fish and plenty of veg (but avoid the cabbage!)

One of the leading causes of bloating is what we eat, and certain foods may trigger gas and bloating and as a first port of call, ensure that you are consuming foods that are low in salt. High sodium foods can cause water retention which causes bloating. Other considerations are to reduce foods such as beans, lentils, carbonated beverages, and certain vegetables like broccoli, cauliflower, and cabbage that increase gas production in the digestive system during a bloat flare up as this will reduce further build up. Once the bloating has soothed you can reintroduce these foods as they are great for your body and gut health!

Ensure that you are eating plenty of fruit, vegetables and whole grains, fish and lean protein to keep things moving and your body nourished. Lastly, incorporating probiotics into your diet can help balance your gut flora, improving digestion and reducing bloating. Yogurt, kefir, sauerkraut, and other fermented foods are excellent sources of probiotics.

Soothe your body with supplements that balance your hormones

One of the key symptoms of hormone imbalance is bloating. Ease the bloat by soothing your body with a topical supplement that balances your hormones, such as Glow by Hormone University’s Period SOS. Balanced hormones can significantly reduce symptoms like bloating, particularly around the menstrual cycle or during menopause. Applying a cream or gel is simple and can be easily integrated into your daily routine. Glow by Hormone University’s products are formulated to target hormonal imbalances specifically, providing relief from bloating and other related symptoms.

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Drink plenty of water

It might feel like you simply can’t manage anything to drink when you feel ready to pop but drinking water is a must when it comes to quickly easing bloating. Drinking enough water helps your digestive system function optimally and prevents water retention caused by dehydration. Aim to drink at least 8 glasses of water a day to help flush out excess sodium and reduce water retention, which can cause bloating. Don’t gulp though – gentle sips are better.

Avoid sugary drinks, which can contribute to bloating by increasing gas production and causing water retention, and carbonated drinks, which contain carbon dioxide that can lead to gas buildup in the digestive tract. Herbal teas such as peppermint, ginger, and chamomile are great for your belly and can aid digestion, reduce bloating and have natural anti-inflammatory and antispasmodic properties that help soothe the digestive system.

Move your body

Doing a HIIT class when your belly feels like a watermelon might be the last thing on your mind, understandably. But movement is important to ease bloating so gentle alternatives are key.

Moving your body helps to stimulate the digestive system, reduce gas and gets the bowel moving regularly – avoiding constipation is key to reducing bloating. When things get uncomfortable, take a gentle walk, or run; cycling is also great for stimulating the bowel. You might also find relief in yoga and pilates, as some of the core movements and bends can aid the release of gas build up – maybe at home, rather in class! Yoga also helps reduce stress which can be a contributing factor for bloating (see below). Importantly, aim for at least 30 minutes of movement or moderate exercise 5 times a week as consistency is key to maintaining and easing bloating.

Manage stress in your body and mind

We often think of stress as an emotion that we feel, but it can also have a physical effect on our body and one of the ways it manifests is through bloating. Stress can have a profound impact on your digestive system, often leading to bloating and other gastrointestinal issues. That’s because cortisol, the stress hormone, plays a significant role in increasing bloating and inflammation in the body. When stress levels rise, the adrenal glands release cortisol as part of the body’s fight-or-flight response. Elevated cortisol levels can disrupt normal digestive function by slowing down the digestive process, which can lead to increased gas production and bloating. Moreover, cortisol promotes the retention of sodium and water, further contributing to bloating and discomfort.

Finding ways that help you manage stress in your life is important for your whole health, particularly hormone and gut health. Practicing mindfulness and meditation through yoga, pilates, and journalling can help calm your mind and reduce stress levels, an even a few minutes a day can make a significant difference. Breathwork can help relax your diaphragm and ease gut spasms that often occur when we are bloated. Try taking slow, deep breaths to calm your nervous system. Regular exercise is an excellent way to manage stress, with activities like yoga, tai chi, and walking being particularly beneficial to ease stress.

Skip Alcohol and Caffeine for now

Both caffeine and alcohol are common culprits when it comes to bloating and digestive discomfort. Caffeine, found in coffee, tea, and many energy drinks, can stimulate the production of stomach acid, which may lead to irritation and bloating. Additionally, caffeine acts as a diuretic, which can cause dehydration and lead to water retention as your body attempts to hold on to more fluids, contributing to bloating.

Alcohol, on the other hand, is inflammatory and can irritate the lining of the stomach and intestines, leading to digestive issues and increased bloating. Alcohol can also disrupt the balance of gut bacteria, exacerbating gastrointestinal discomfort. Both caffeine and alcohol can interfere with your sleep, which in turn can affect your stress levels and cortisol production, further contributing to bloating and inflammation. To reduce bloating, try to limit your intake of caffeine and alcohol, and opt for herbal teas, water, or other non-caffeinated, non-alcoholic beverages instead.

What tips will you use to ease bloating?

Bloating is an uncomfortable but manageable condition but these tips will help you manage the worst of a bloated feeling and hopefully reduce future bloats, too. Hormonal imbalance is a major trigger for bloating for many women, but by taking steps to balance your hormones – especially menstruation and perimenopause – you’ll be able to better manage the cycle of fullness and discomfort that is so often felt if you are prone to bloating.

Remember, it’s always important to consult with a healthcare professional if you are concerned about bloating or if it persists or is accompanied by pain or bleeding; especially if you have underlying health conditions or are taking other medications.

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