Staying hydrated
Even though it might seem counterintuitive, making sure you drink plenty of water is our first piece of advice. This is because your body tends to conserve more fluid if you’re
dehydrated.
18
The NHS recommends drinking six to eight glasses of water each day.18 So, make sure you keep a glass topped up on your desk so you can stay hydrated throughout the day.
Eat a balanced diet
To keep your digestive system running smoothly throughout your cycle it can be a good idea to eat plenty of whole, fibrous foods throughout the month.
19,20 Taking
probiotics to maintain healthy bacteria in your gut not only helps with bloating and constipation, but few studies suggest that they can also help balance hormonal health and potentially reduce menstrual pain.
21-24
Exercise
When you’re suffering with cramps, working up a sweat in the gym might not be top of your to-do list.
However, sweating may help you
get rid of that excess water that your body is holding on to.
25,26 If you simply cannot face a low-to-moderate intensity workout, why not try a relaxing yoga session or going for a long walk instead?
27,28,29
Moving can also help with improving slower gut transit times (how quickly food moves through your body) caused by your hormonal changes.30,31
Supplements
Some small studies have found that
magnesium and
vitamin B6 are effective in reducing PMS symptoms, including cravings and weight gain.
32,33 However, there isn’t enough clinical evidence for this. What we do know however, is magnesium and vitamin B6 contributes to reducing those feelings of tiredness and fatigue you may experience during your period.
Two randomised, double-blind, placebo-controlled clinical trials showed the effectiveness of magnesium in relieving chronic constipation. One trial noted a 45% greater response rate in symptoms than the placebo group while the other noted a 68% overall improvement rate.34,35,36
However, there isn’t any data to suggest whether magnesium can offer support for women who suffer from constipation/bloating in their menstrual cycle, and more research in this area is needed to confirm this.