Bye Bye Bloat, Hello Flat Flat
Ovulation has so many side-effects – some of which are pleasant like the increased sex drive and energy, heightened senses, and the general feeling of optimism. However, for many women, these pleasurable side-effects are a packaged deal with the not so desirable ones like breast tenderness, spotting, cramping, mood swings, and bloating.
Bloating is easily on every woman’s least favorite list because it is annoying and uncomfortable. The fluctuations in the levels of estrogen and progesterone hormones during ovulation cause bloating.
When the level of estrogen is high, we seem to retain more water, causing bloating. When the level of progesterone is high, food digests slowly in the intestines, leading to constipation and bloating. When the level of progesterone is low, you may experience an increased bowel movement – meaning that some women will also experience bloating and diarrhea.
Some women may even develop increased cravings for processed and high-sodium foods during this period, further contributing to water retention and bloating. It appears there's just no winning.
Although bloating can be uncomfortable and tedious to deal with, the good news is that it is not life-threatening. With these easy tips, you should be able to de-bloat and feel better during ovulation.
Switch to a protein and potassium-rich diet.
Foods rich in potassium like tomatoes, bananas, asparagus, and cantaloupe can help you maintain fluid balance in the body. The same applies to healthy fats like salmon, nuts, and chia seeds.
When you think protein, your safe bet should be fish, chicken, or tofu. You can also include foods that act as natural diuretics in your diet, like watermelon, cucumber, garlic, ginger, and lemon juice.
2. Stay away from foods that give you gas.
The number one culprit is beans. They may appear to be a healthier food option, but for the sake of avoiding bloating, remove them from your diet. Other foods in this category include cabbage, lettuce, broccoli, Brussels sprouts, and cauliflower. Some of these foods contain the complex sugar raffinose, and we do not produce the enzymes that break these foods down properly, leading to gas and bloating.
3. Exercise
Exercising while experiencing this form of discomfort is probably the last thing on your mind, but you cannot overlook its benefits. People with a more sedentary lifestyle tend to have slower digestive systems than more active people. However, take care to limit yourself to light workouts like yoga and swimming, as high-intensity exercises can cause inflammation, worsening the bloat.
4. Lay off the caffeine and alcohol (at least, for now).
Caffeine can overstimulate the digestive system, irritate the bowels, and dehydrate you – all of which are prime conditions for bloating. Alcohol can also enhance PMS symptoms, including bloating.
5. Cut out sugary or carbonated drinks from your diet, preferably forever.
Fizzy drinks may temporarily make you feel better, but the payoff is more bloating than before. The same applies to sugary drinks, including the “healthy” ones with just sweeteners. Try to stick to water. You can spice it up with lemon slices and some mint leaves if plain water is too boring for you.
The summary of these tips is to adopt a cleaner, healthier lifestyle. Eat better, sleep better, and exercise to beat that bloating today.