Feeling bloated doesn’t always mean you’ve gained weight. According to nutritionist Gauravi Vinay, it can often be linked to hormonal changes. On March 19, she posted about hormone-related belly bloating and offered some tips on how to manage it.

“Even if you’re eating well and working out regularly, you might notice that a favorite pair of pants or a skirt feels tighter than it did a couple of weeks ago. Before you assume it’s weight gain and resort to extreme measures, remember that it might just be temporary bloating. In fact, more than 70 percent of women experience bloating during their menstrual cycle,” she explained.

Here’s how hormones can contribute to bloating:

Changes in progesterone and estrogen levels:

As your cycle wraps up, significant hormonal changes impact your sodium levels. In the luteal phase, which is the latter part of your cycle, your body begins to retain salt (sodium), causing it to hold onto water. This can result in less fluid being expelled, leading to feelings of puffiness and bloating.

Suggestions for tackling:

• Keep an eye on how much salt you consume, particularly in the luteal phase.
• Adults should aim for a daily salt limit of no more than 6 grams (which is around 2.4 grams of sodium)—roughly equivalent to a teaspoon.
• Watch out for processed foods, sauces, and condiments like ketchup, as they often have hidden sodium. Reducing these can help minimize bloating.

Hunger triggered by hormones:

In the latter part of your cycle, your body uses up more energy and needs extra calories. That’s why you might find yourself craving quick-energy snacks like chocolate cake. Your body prefers the instant boost from sugar over something like a salad.

Suggestions for tackling:

1. Have a bit more food than you typically would to meet your higher energy demands.

2. Treat yourself to a little bit of chocolate or dessert instead of denying yourself and then going overboard later.

Changes in bowel habits:

In the later luteal phase, when sex hormone levels decrease, about 40% of women may deal with bloating, stomach cramps, diarrhea, or nausea. Bloating usually reaches its highest point right before menstruation. Also check out | A woman claims that apple cider vinegar and peppermint oil can stop bloating; but is that true? A nutritionist shares the facts.

Suggestions for tackling:

- Keep stress in check since it can increase gut sensitivity.

- Try some light exercise or movement.

- Figure out and reduce any dietary triggers.

- Add more foods rich in probiotics and prebiotics, as they can really benefit gut health.

- Sip on peppermint tea, which is great for digestion.

- If your symptoms get worse, don’t hesitate to see a doctor.

Stress and hormones are closely linked:

Stress interferes with the gut-brain link, causing bloating, pain, and general discomfort. On top of that, hormonal changes can make it even tougher to handle stress properly.

Suggestions for tackling:

- Get outside and enjoy nature.

- Try out mindfulness and meditation.

- Focus on relaxation methods that suit you best.

Read Also: Yoga Like Malaika: 30 Days to a Fitter, Stronger You

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