1. Exercise Regularly

Staying active helps improve blood circulation and reduce water retention, which can significantly ease bloating. Engaging in activities like yoga, stretching, or light cardio can also help relieve cramps and boost your mood.

2. Chew Slowly

Eating too fast can cause you to swallow excess air, leading to bloating and discomfort. Take your time while eating, chew your food thoroughly, and avoid talking while chewing to prevent extra air intake.

3. Get Enough Sleep

Lack of sleep can interfere with hormone regulation and digestion, making bloating worse. Aim for 7–9 hours of quality sleep each night to support your body’s natural balance and overall well-being.

4. Reduce Stress

Stress can cause hormonal imbalances that lead to bloating and digestive issues. Practicing mindfulness, deep breathing exercises, meditation, or engaging in activities that bring you joy can help reduce stress levels and keep bloating at bay.

5. Avoid Caffeine, Sodium, and Sugar

Caffeine, salty foods, and refined sugar can contribute to water retention and digestive discomfort, making bloating worse. Opt for herbal teas, whole foods, and hydrating fruits to keep your body balanced and bloating-free.

6. Quit Tobacco

Smoking can affect digestion and lead to bloating, gas, and discomfort. If you smoke, consider cutting down or quitting to improve both your menstrual health and overall well-being.