Water retention, also called bloating, is a common symptom of premenstrual syndrome, or PMS. According to the University of Maryland Medical Center, dietary and lifestyle changes often suffice as effective remedies for PMS symptoms; these diet and lifestyle remedies can also help reduce other PMS symptoms, including breast tenderness, mood swings and abdominal cramps. If your symptoms are severe or long-lasting, seek guidance from your doctor.
Aerobic Exercise
Aerobic exercises, such as walking, jogging, biking or swimming, enhance circulation of blood flow and oxygen in your body, and rid your body of excess fluid through sweat. Though regular exercise throughout your cycle is best, exercising while your symptoms are present can provide immediate benefits. MayoClinic.com recommends at least 30 minutes of physical activity most days for best results. Doing so can also help reduce depressive moods and fatigue associated with PMS. If you have limited time, 5 to 10 minutes of brisk activity, such as jump-roping or sprinting on a treadmill or outdoors, can increase your heart rate and help prevent or reduce bloating.
Stay Hydrated
Staying hydrated by drinking plenty of fluids and eating hydrating foods such as fresh fruit, soups or low-fat milk, helps flush excess fluid from your body, and can also prevent and reduce bloating. The University of Maryland Medical Center suggests water and pure juices rather than sugary soft drinks or caffeinated beverages, which can exacerbate PMS symptoms. Decaffeinated herbal teas, such as chamomile or peppermint tea, provide soothing and hydrating alternatives to coffee.
Limit Salt
Salty foods can trigger or worsen water retention, so limiting your salt intake can reduce your symptoms. MayoClinic.com suggests a diet based on whole, nutritious foods, such as whole grains, fruits and vegetables, and limited salty, processed foods. Avoid common high-salt foods such as potato chips, pretzels, French fries, canned soups, frozen entrees, fast food, and processed meats and cheeses before and during menstruation. For additional benefits, season your food with natural herbs, fruit juice or low-sodium salt alternatives rather than table salt.
Eat Small Meals
Large meals can exacerbate water retention, particularly if your meal contains salty foods. Instead, MayoClinic.com suggests smaller, frequent meals. Aim for balanced "mini meals," such as whole grain toast, yogurt and fruit, or half of a tuna sandwich with steamed vegetables, at regular time intervals throughout each day. Eating frequent meals can also enhance your blood sugar, energy levels and mood balance, and prevent overeating when food cravings set in. In fact, staying on top your hunger by eating before you feel famished may prevent food cravings all together. If you do desire a treat food, such as chocolate, keep your portion size modest.
