Menstrual bloating/swelling is a common occurrence in women who are in their reproductive age. This discomfort is attributed to fluid retention, a common factor owing to the fluctuating levels of hormones in the body. As a result, many women who experience menstrual bloating will suffer abdominal swelling alongside swollen fingers, feet, ankles and in some cases, a face. This is often accompanied by an increase in one’s weight, thanks to the extra fluid accumulation.

bloated belly

This bloating is often accompanied by irritability, mood swings, puffiness, food cravings and overall discomfort. While it may not be possible to eliminate the extra weight in its entirety, there are home remedies that you can use to manage menstrual bloating and swelling. These remedies are both effective and easy to get. The next time you feel puffy and bloated, look out for these natural treatments to ensure you feel better and sail through your period stress-free.

 


1. Anise:

Time Required: 15 Min
What You Need: Anise leaves (1 teaspoon of dried leaves or 3 tablespoons of fresh leaves) or 2 teaspoons anise seeds, pestle and mortar, 2 cups of water and warm milk (optional).
Difficulty: Easy

 

Anise is one of the most effective herbal remedies available for the management of menstrual bloating. The herb works because of its potent anti-spasmodic properties which go a long way in relaxing the muscles of the digestive system. This, in turn, eases abdominal swelling. Additionally, anise aids the body in expelling the gas, in effect easing the bloating. The best way to get the most out of this herbal remedy is through any of the methods listed below: tea preparation, decoction or an infusion.

Directions:

Anise Tea

  1. Boil the water in a kettle.
  2. Once the water has started boiling, add the leaves and stir.
  3. Lower the heat and allow the mixture to simmer for a few minutes.
  4. After 5 minutes, pass the mixture through the strainer.
  5. Add the warm milk to the strained tea and mix.
  6. Drink this tea, preferably a few days before the period starts.

Anise Decoction

  1. Boil the water in a kettle.
  2. Grind the anise seeds using the pestle and mortar to get a powder whose consistency you desire.
  3. Add some more water to the kettle and boil before adding the ground anise powder.
  4. Lower the heat and allow the mixture to simmer for another 5 minutes.
  5. Strain the mixture and drink.

Anise Infusion

(This remedy is ideal for those who are lactose intolerant, or whose bloating is worsened by dairy and dairy products).

  1. Boil the water in a kettle.
  2. Once the water has started boiling, add the leaves and stir.
  3. Lower the heat and allow the mixture to simmer for a few minutes.
  4. After 5 minutes, pass the mixture through the strainer.
  5. Drink the infusion.

Use any of the remedies at least twice daily to eliminate the menstrual bloating and ease the discomfort.

 


2. Fennel Seeds:

Time Required: 15 Min
What You Need: 1 Tablespoon of fennel seeds and 1 cup of hot water (optional).
Difficulty: Easy

 

Fennel seeds are a popular home remedy for dealing with menstrual bloating, thanks to their effective healing properties. Just like anise seeds, fennel seeds help expel the gas with ease, thus providing relief from the build up of gas. These seeds are also gentle pain relievers, so for women whose bloating is accompanied by cramps, fennel seeds are the go-to solution. Lastly, fennel helps relax spasmic action in the digestive tract. You may choose to eat the seeds as they are, or opt to prepare an infusion from the seeds.

Directions:

  1. Chew on a handful of the seeds to get relief from the bloating.
  2. Alternatively, add the seeds to a cup of hot water and steep for 10 minutes.
  3. Pass the mixture through the strainer and drink thrice daily.

 


3. Ginger Herb:

Time Required: 20 Min
What You Need: 1 Inch of fresh ginger rot, a cup of boiling water, 1 teaspoon each of freshly squeezed lemon juice and raw honey.
Difficulty: Easy

 

Ginger is yet another popular home remedy for the management of menstrual bloating. The herb’s healing powers are a result of the presence of its myriad of active ingredients, among them shogaols and gingerols. These two key ingredients go a long way in relaxing the digestive muscles while gently eliminating the pain associated with menstrual cramps. You may use ginger in two ways: either munch on the raw herb or steep in hot water and drink the mixture as shown below.

Directions:

  1. Peel and wash the raw ginger before chopping into small pieces which you can chew on in the course of the day.
  2. The herb has a sharp taste, so you may opt for the steps below to ease this.
  3. Add the chopped ginger to the hot water and let the herb steep for 10 minutes.
  4. Sieve the mixture and set the drink in a cup.
  5. Add the freshly squeezed lemon juice and honey and stir.
  6. Drink this remedy thrice daily until you get relief from the abdominal bloating. If you prefer, you may.

 


4. Pumpkin:

Time Required: 30 Min
 What You Need: Pumpkin and its seeds.
Difficulty: Easy

 

Pumpkin is a great way to deal with menstrual bloating as it is laden with nutrients and fiber that steer proper digestion, thus reducing the likelihood of gas accumulation. Pumpkin is also rich in Potassium which helps a great deal in managing the volume of fluid in the body. the latter contributes to the significant swelling that most women will experience, thus making pumpkin an ideal remedy. the beauty about this remedy is that there is a dozen ways to prepare the pumpkin depending on your choice remedy. You could bake it, boil it, steam it or even stew it. Make sure not to discard the seeds too.

Directions:

  1. Follow your choice recipe and add the pumpkin to at least 2 of your meals in the course of the day.

 


5. Peppermint Oil

Time Required: 15 Min
What You Need: Fresh peppermint leaves or peppermint tea bag and 1 cup of water.
Difficulty: Easy

 

Peppermint oil is rich in menthol oil whose healing antispasmodic properties help soothe the muscular activity of the digestive system. This reduces the intensity of gas accumulation, and goes a long way in hastening the process of proper food digestion. Its refreshing taste and invigorating smell are also a benefit for most women as these properties ensure you remain energized and provide relief from the discomfort.

Directions:

  1. Simply sort and wash the leaves well before munching in them during the day.
  2. Alternatively, prepare peppermint tea by steeping the teabag in a cup of hot water for 10 minutes.
  3. Drink 3 cups of this tea daily to get relief from menstrual bloating.

 


6. Chamomile Tea:

Time Required: 20 Min
What You Need: 1 Chamomile tea bag, 1 cup of hot water and 1 teaspoon each of lemon juice and honey.
Difficulty: Easy

 

Chamomile tea, just like the aforementioned home remedies for menstrual bloating, contains anti-spasmodic properties. These help calm the digestive tract and aid in the expulsion of gases with ease. Chamomile tea also has a soothing effect on the body, therefore easing the discomfort and allowing you to feel much better. All you need for this home remedy is a chamomile tea bag and a cup of hot water.

Directions:

  1. Boil the cup of hot water and set aside.
  2. Steep the chamomile tea bag in the water for 10 minutes.
  3. Squeeze the tea bag to get the most of it before pouring in the lemon juice and stirring in the honey.
  4. Drink the tea slowly allowing its effects to set in calmly.
  5. Take this remedy as often as you need to.

 


7. Licorice Root:

Time Required: 15 Min
What You Need: Licorice root, 1 cup of hot water and 1 tablespoon of raw honey (optional).
 Difficulty: Easy

 

Licorice root, whose characteristic taste and smell is quite similar to that of anise, also has excellent healing properties for women who suffer from menstrual bloating. The root has a set of compounds known as phytoestrogens that help in eliminating the bloating as well as associated symptoms of menstrual pain and discomfort. Mild doses of this herb make for an ideal treatment choice for menstrual bloating.

Directions:

  1. Cut the root into small pieces.
  2. Steep the chopped root in a cup of water for 5-10 minutes.
  3. Sieve the mixture and stir in the honey.
  4. Enjoy this drink at least thrice daily.

 


8. Make Lifestyle Changes:

Time Required: Varies depending on the specific change.
What You Need: A conscious decision to better one’s diet and lifestyle through a myriad of tips provided below.
Difficulty: Easy

 

In addition to the remedies mentioned above, there are lifestyle changes that you can make to ensure that menstrual bloating remains a thing of the past. All of the changes below require mindfulness and the desire to feel energized even when one is on their period. Take up one or more lifestyle changes depending on what works best for you. Alongside each of the changes, it is indicated exactly what you need.

Directions:

  1. Remain active. Granted, exercise is one of the last things on your mind when you are on your periods (largely due to the discomfort), but what you need to know is that exercise will leave you feeling much better. Exercise does this through decreasing the bloating and keeping the additional weight at bay. In fact, a sedentary lifestyle will only compound the bloating, resulting in a slow digestive system. Make sure you have appropriate gear depending on your choice exercise.
  2. Settle for smaller meals more frequently and avoid the conventional 3 big meals daily. At the core of this remedy is the logic that smaller meals throughout the day do not burden the digestive system, thus reducing the chances of indigestion and bloating. This remedy also has the advantage of reducing sugar cravings which are know to worsen menstrual bloating.
  3. In light of the second lifestyle change mentioned above, get rid of sugary, refined processed treats. These treats not only add to the bloating, they also create a craving cycle. In the same breath, avoid salty foods. Salt is a major culprit as far as water retention is concerned, yet this is exactly what you want to get rid of.
  4. Up your fiber intake to prevent bloating, but make sure you do this alongside increased water intake. Fiber creates fullness and improves digestion, but without adequate water intake, it creates the risk of further bloating. Excellent sources of fiber include fruits, nuts and seeds among others.

 


If menstrual bloating does not ease, and continues long after your period, you need to seek the opinion of a medical doctor. This is because recurrent bloating can be indicative of other conditions such as cysts in the ovaries, IBS (Irritable Bowel Syndrome) and cancer of the ovaries.