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There are a number of ways to reduce water retention, which is commonly called "bloating" that occurs before a woman begins to menstruate. The key ways to reduce premenstrual syndrome (PMS) bloating include avoiding salt, eating a healthy diet, and getting plenty of exercise. It is also possible to manage PMS bloating with the use of vitamins, supplements, and medications. In cases when PMS bloating becomes more than just a monthly annoyance and leads to actual discomfort, it is important to visit a doctor to make sure that it is not indicative of something more serious than premenstrual syndrome.
Many people know that regular exercise is a cure to an incredibly large list of ailments and diseases, and the same is true for PMS bloating. According to the Mayo Clinic, women who get regular exercise report fewer premenstrual problems as well as a reduction in the severity of premenstrual problems. It is important to speak to a doctor before beginning any kind of exercise routine, especially for people who are in delicate health or have a history of health problems. This being said, adding 20 to 30 minutes of brisk walking to one's daily routine is a great way to improve a well person's level of fitness and can help women to reduce PMS bloating.
Reducing salt intake can be coupled with improving one's diet. While filling up on fresh vegetables, fruits, and whole grains, avoid adding salt and condiments with salt. Check the sodium content on canned foods and avoid those that include large amounts of salt. It may be best to avoid packaged foods as much as possible as they are often high in sodium. It may also help to reduce one's intake of caffeinated beverages and alcoholic beverages or to avoid these kinds of drinks altogether. Making these changes can help to reduce bloating in general and can also help to reduce PMS bloating in particular.
Although there has not been conclusive evidence about what kinds of vitamins and supplements can be used to reduce PMS bloating, there are promising reports about calcium and magnesium. There are supplements that include just calcium and magnesium that are sometimes taken by women in order to reduce PMS bloating. It is always important to check in with a doctor before using vitamins, supplements, or herbal remedies to manage a medical issue. This is especially true when using magnesium, which is not recommended for women who have kidney disease or heart disease.