Gynaecologist Underlines Truth About Menstrual Relief And Period Hacks
Last Updated:July 03, 2025, 18:18 IST
Bloating is one of the most common signs of menstrual struggles, caused by excess water retention and hormonal changes.
During periods, the female body undergoes energy fluctuations.
Despite the growing awareness about periods and rising menstrual support, women continue to experience low energy, severe cramps, bloating and mood swings during their cycles. While many take the period hacks available online to ease their troubles, a Bengaluru-based gynaecologist has broken the myth about these and provided a list of scientifically validated suggestions to overcome the challenges.
Dr Sowmya K N, consultant – obstetrician & gynaecologist at the Gleneagles BGS Hospital in Kengeri, Bengaluru, gives patients these simple, secure and practical suggestions to counter their period struggles. Here are the menstrual relief truths that Dr Sowmya K N has come up with.
Foods To Reduce Bloating
Bloating is one of the most common signs of menstrual struggles, caused by excess water retention and hormonal changes. But the food and nutrition you give to your body during your periods can tackle the problem. Dr Sowmya K N suggests different foods to reduce the bloating that gives you that heavy and annoying feeling.
“Banana and avocado: Their high potassium content reduces the amount of water retention,” says Dr Sowmya K N wrote in Times Of India. “Cucumbers and watermelon are natural diuretics that may aid with water loss. Teas with peppermint and ginger may help reduce flatulence and calm the digestive system. Probiotic-rich yogurt improves gut health. Steer clear of processed foods, carbonated beverages, and salty snacks as they might make bloating worse.”
Get Rid Of Cramps By Stretching
The period cramps that worry you extensively can be eased through stretching or mild exercising as it relaxes the tension on your pelvic muscles and increases blood flow. According to Dr Sowmya K N, moves like a child’s stance slowly lengthens the lower back and calms the nervous system, while doing the knees-to-chest can ease digestion and lower abdominal tension. She also advices patients to do the supine twist for relaxation and reduced lower back tension. While 10-15 minutes of stretching is influential, there are also benefits to be derived from yoga and walking during your periods.
Adjust Your Workout Regime As Per Your Menstrual Cycle
During periods, the female body undergoes energy fluctuations. It is advised to adjust your workout regime according to your menstrual cycle. “Focus on rest, light stretching, or quick walks during the menstrual cycle (days 1–5). Now is the time to recover, so relax. Your energy levels and estrogen levels begin to rise during the Follicular Phase, which lasts from days 6 to 14. These days, high-intensity workouts, weight training and cardio are all beneficial,” Dr Sowmya KN advises.
“Ovulation: Peak energy and strength (about day 14). Perfect for vigorous activity. Luteal Phase (Days 15–28): You can feel lethargic or have mood swings when your progesterone levels rise. Make the switch to more moderate activities like yoga, Pilates, and swimming.”
The doctor opines that if a woman is comfortable, she can resume her regular workouts without carrying anxiety about her periods. Apart from helping deal with the cramps and mood swings, exercising during menstruation cycle supports the production of endorphins and feel-good hormones that positively influence your mental health.
About the Author
Nishad Thaivalappil is a Lifestyle and Entertainment Journalist with almost a decade-long odyssey in the realms of movies, music, culture, food, and travel. He leads the Lifestyle desk at News18.com. Besides ha…Read More
Nishad Thaivalappil is a Lifestyle and Entertainment Journalist with almost a decade-long odyssey in the realms of movies, music, culture, food, and travel. He leads the Lifestyle desk at News18.com. Besides ha… Read More
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