Bloating is a very common symptom that women often struggle with during their menstrual cycles. You may experience bloating during the first day or two of your periods. However, the bloating symptoms go away once your menstruation is over. While it might not be possible to prevent bloating completely, you can always try these home-based treatments to reduce it. Here are some ways to reduce period bloating during your periods: 

1 Eat right foods

Follow a low-sodium diet during your periods. Include a lot of fresh fruits, vegetables, eggs, fish, nuts, seeds, and lean protein in your diet. Skip the caffeine and alcohol during your periods to avoid bloating and flatulence. Avoid binging on processed foods rich in refined carbohydrates and sugar during your periods. 

2 Drink lots of water

Stay hydrated with water before and during the days of your periods. If you are travelling or commuting, carry a water bottle to keep drinking water. Ensure to drink a minimum of eight 8 ounce glasses of water a day. Drinking lots of water will help you to avoid constipation and bloating symptoms during your periods. 

3 Skip alcohol & caffeine

Both alcohol and caffeine contribute to bloating and other symptoms of PMS. If you are visiting a cafe, order a cup of green tea instead of coffee. While at home, replace these beverages with a soothing cup of chamomile tea, ginger tea, or peppermint tea. A cup of peppermint tea can help soothe symptoms of bloating during your periods. 

4 Mild exercises

Gentle stretches and walks are great exercises to enjoy during your periods. Go for a walk for 20 minutes and do a few stretches when you just wake up. If you are used to intense exercises, it is recommended to avoid high-intensity workouts during your periods.

Along with eating right, you need to get enough sleep to stay healthy during your periods. Follow these guidelines to reduce the unpleasant symptoms of bloating during your periods.