That uncomfortable, heavy feeling before or during your period? Yes, it is real—and it can be incredibly frustrating. Whether your jeans feel tighter or your digestion slows down, many women experience noticeable changes in their bodies due to hormonal shifts throughout their cycle. The good news? There are practical ways to reduce the discomfort. Let’s dive into what causes period bloating and how to manage it effectively.
What Is Period Bloating?
Period bloating refers to the sensation of fullness, tightness, or swelling in the abdominal area that typically occurs in the days leading up to your period. It’s often caused by water retention and changes in digestion due to fluctuating hormone levels
What Causes Period Bloating?
Bloating during the period is primarily driven by changes in estrogen and progesterone. These hormones affect how your body retains water and salt, which can lead to swelling or puffiness. Additionally, hormonal shifts can slow down your digestive system, contributing to gas, constipation, and that heavy, bloated feeling. Lifestyle factors like diet, stress, and hydration also play a role in how intense your bloating becomes.
One simple, natural way to support hormonal balance and ease monthly discomfort is Period SOS—a topical cream we co-developed with OBGYNs. You just apply it to your abdomen daily, and its blend of natural ingredients works transdermally by supporting the stimulation of key hormones.
7 Lifestyle Tips for PMS Bloating Relief
1. Watch Your Salt Intake
Excess sodium makes your body hold onto water. While cooking at home, try swapping salt for herbs and spices. Be mindful of processed foods, which are often high in sodium. When you need extra help flushing out retained water, a targeted solution like Bloating SOS can help by specifically working to reduce water retention.
2. Stay Hydrated (Yes, Really)
It might seem counterintuitive, but drinking plenty of water helps signal to your body that it can release excess fluids. Proper hydration supports your kidneys in flushing out sodium and waste, which can help you feel less puffy.
3. Eat Potassium-Rich Foods
Potassium helps balance fluids and electrolytes in your body, counteracting sodium's water-retaining effects. Foods like bananas, avocados, sweet potatoes, and spinach are excellent sources. For another mineral powerhouse, consider magnesium, which helps relieve muscle cramps and reduce stress. A simple way to add it to your routine is with the Super Rich Magnesium Body Lotion before bed.
4. Prioritize Mindful Movement
You don't need an intense workout. Gentle exercise like walking, stretching, or yoga can stimulate your digestive system, release trapped gas, and improve circulation to help reduce the sensation of bloating. For targeted relief from cramps and aches that often accompany bloating, a Thermal Pad with Lavender can successfully relieve muscle pain and tension.
5. Limit Gas-Producing Foods
During the days leading up to your period, your digestion can be more sluggish. Temporarily reducing your intake of foods like beans, broccoli, cabbage, and carbonated drinks can help minimize gas and abdominal discomfort. For those times when bloating is unavoidable, the delicious Bloating SOS drink is designed to help you achieve a flatter abdomen and improve your gut microbiome.
6. Sip on Herbal Teas
Teas like peppermint, ginger, and chamomile are known for their ability to soothe the digestive tract and help dispel gas. A warm cup can be both physically and mentally calming, helping to reduce the stress that can sometimes worsen PMS symptoms.
7. Get Adequate Sleep
Lack of sleep can increase the stress hormone cortisol, which can disrupt your other hormones and contribute to water retention. Aim for 7-9 hours of quality sleep per night. If you struggle with restless legs or stress before bed, the Super Rich Magnesium Body Lotion is a great addition to your night routine to support sleep and calm your body.
For Targeted, Faster Relief When You Need It Most
Lifestyle habits are your first line of defense. But when PMS symptoms hit hard, a targeted approach can make all the difference.
The Proactive Monthly Defense: Period SOS
If you're looking to get ahead of monthly discomfort, Period SOS is a cream designed to restore hormonal balance. It provides relief from cramps, bloating, tiredness, and feelings of anxiety. Its easy topical application allows for fast absorption without upsetting your gut. For a comprehensive approach, the PMS and Period Support Bundle combines essential products to manage your symptoms effectively.
The On-the-Spot Rescue: Bloating SOS
For immediate relief, Bloating SOS is a delicious drink that activates your metabolism and helps you feel less bloated. Its main ingredient, Morosil, has been clinically studied to reduce fat, while the formula also reduces water retention and supports liver detoxification. It's the perfect solution for a flatter-feeling abdomen when you need it now. You can even stock up with the Bloating SOS Multi-Pack.
When Should You See a Doctor?
While mild bloating is common, you should consult a healthcare provider if:
- The bloating is severe or long-lasting
- It interferes with your daily life
- It comes with sudden weight gain, pain, or unusual digestive issues
Persistent bloating could indicate a hormonal imbalance, food intolerance, or a more serious condition like endometriosis or IBS.
Frequently Asked Questions
Q. How long does period bloating last?
Period bloating typically starts a few days to a week before your period begins and usually subsides within a few days after your period starts, as your hormone levels begin to regulate again.
Q. How can I get rid of period bloating fast?
For the fastest relief, combine hydration with a gentle walk. You can also use a Thermal Pad with Lavender to soothe aches and drink Bloating SOS, which is specifically formulated to reduce water retention and support a flatter abdomen quickly.
Q. Can hormonal imbalances cause bloating outside of my period?
Yes. Hormonal fluctuations are not limited to PMS. Conditions during perimenopause and menopause can also cause bloating, brain fog, and hot flashes. For relief from these specific symptoms, our Menopause SOS cream is designed to restore hormonal balance and relieve symptoms like hot flashes, fatigue, and night sweats.
Q. Is it better to prevent menstrual bloating or treat it when it happens?
The best strategy is a combination of both. You can proactively manage your cycle with a daily-use product like Period SOS to relieve bloating and cramps before they start. For a complete preventative and reactive solution, the Period Relief Essentials bundle includes both Period SOS and our calming Magnesium Lotion.