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8 ways to debloat during your periods.

Tired of a swollen, pregnant looking belly during your periods? Read on for some helpful tips.

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Bloating is a common occurrence that is characterised by a filling of tightness of filling up of gas in the stomach. Bloating can either be a result of any one of several causes which include indigestion, and intake of too much air while eating.

For menstruating women; hormonal bloating is a common symptom of PMS.  According to a study by Women’s Health, 62% of women experience bloating before menstruation, while 51% feel bloated during the entire time of their menses. Bloating is uncomfortable and can affect the mood and appetite of women before and during their periods.

Fortunately, it is not a serious health concern if it happens around your menstrual clock and can be remedied in many different ways.

Below are simple fixes & changes in your lifestyle to help you debloat during your menses:

1. Drink lots of water for hydration.

The easiest way to fight bloating is to increase your water intake. Make sure you drink at least eight glasses of water every day to keep your body hydrated. Avoid gulping water and instead drink it slowly and gradually. This helps reduce the bubbles that cause bloating in the stomach.

You can also snack on water-packed veggies like cucumbers to hydrate and aid in debloating

2. Enjoy water-dense fruits.

Eating water-packed fruits such as watermelons, pineapples, grapes, and blueberries help relieve bloating as they have high water content. The diuretic properties of these fruits help flush out excess salt from your digestive system. Moreover, fruits such as blueberries contain antioxidants that are good for the body. You can include a bowl of freshly cut fruit salad into your diet during your periods to rehydrate and curb bloating.

3. Avoid fizzy drinks

Carbonated drinks such as sodas, canned energy drinks and beer contain lots of air bubbles that promote bloating as they release carbon dioxide which in turn causes your tummy to fill up with gas. It is thus advisable to stay away from carbonated drinks during your period. Instead, you can opt for healthier options such as smoothies and freshly squeezed fruit juices.

4. Eat potassium-packed foods.

Potassium-filled foods include vegetables like sweet potatoes and fruits such as avocados and bananas. The good news is most veggies and fruits are affordable and easily accessible. Take advantage and grab these foods while grocery shopping and enjoy them in different salads and as snacks. Replace that plate of salty and greasy chips with some healthy sweet potato chips.

You can also incorporate leafy green vegetables like kale and spinach into your daily meals. They are cheap, easy to find and packed with many health benefits and light on the stomach. Also, fruits like bananas are packed with potassium which eases the feeling of puffiness from indigestion. Potassium in such foods also helps in the contraction and flexibility of muscles in the body. As a result, foods rich in potassium help reduce painful cramps.

 5. Exercise

A simple exercise routine can go a long way in debloating during your periods. Take a walk whether morning or evening  especially after meals to regulate digestion. You can also do some stretching in the comfort of your room to deflate that tummy while also training your pelvic muscles to relax thus reducing abdominal and back pains. An easy option is to lie on your back, then stretch and massage your abdomen to help subside your swollen belly.

6. Avoid salty foods.

Foods high in sodium promote bloating. These are mostly processed foods such as crisps, chips, packed noodles, and canned meats among others. Since we can’t completely avoid salt, the only solution is to reduce intake during your periods and in general day-to-day life as it can increase the risk of blood pressure.

 

7. Indulge in a nutrient-filled diet.

Make it a habit to indulge in a bowl of cooked oats as it is a light and healthy meal mostly for breakfast. Oats are a great source of fibre which is good for the stomach as it doesn’t cause bloating. Fill your cooked oats bowl with berries and nuts for a delicious healthy bowl that also aids in good gut health.

8. Green tea

You can forego your morning sweetened coffee for a  hot cup of green tea. Green tea has lots of benefits for the digestive system, the skin and overall health as it is packed with antioxidants.

In case your bloating exceeds your period days, seek a doctor’s help as it could be a serious health condition that needs medication.

Photo credit: Pinterest

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Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

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While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

Published

on

While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Endometriosis and sex: How to make intimacy pain-free

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There is no doubt that endometriosis can affect a woman’s way of life. The condition slews a couple of conditions, painful sex being one of them. Penetration pulls and pushes any tissue growth behind the vagina and lower uterus.

Although symptoms may differ from woman to woman, here are some things you can do to lessen your pain and ensure you have some good time:

Take a dose of painkillers

Take an over the counter painkiller that sits well with your body before intercourse and incase pain persists, take another one as prescribed.

Track your cycle and try at certain times of the month

Most women with endometriosis experience excruciating pain during their period and ovulation. Keep track of your cycle so that you can know when you are ovulating. You can use apps like my calendar and flo period tracker to track your periods. This will help you know when best to engage in sexual intercourse.

READ ALSO: Crucial Facts About Endometriosis Everyone Should Know About

Use lube

Vaginal dryness is not something to be ashamed of and if you happen to have it, lube should be your best buddy. Make sure to use any silicon or water based lubricant anytime you feel like your vagina is dry. Ensure the application is of good amount to achieve a wet area.

Explore alternatives

Talk with your partner about things that turn you on and bring you pleasure. Just to mention a few; mutual masturbation, foreplay, kissing and mutual fondling. Sex does not have to mean intercourse.

Try different positions

Experimenting different positions can teach you and your partner which ones hurt and the ones that bring direct pleasure with no or less pain. Positions that are considered better vary from person to person so take the time to explore and learn yourself with your partner.

Find the right rhythm

Finding the right rhythm can help you experience less discomfort during sex. Quick thrusting or deep penetration can aggravate pain. Talk to your partner about that which you do not like and find ways that will satisfy the both of you like exchanging positions so that you can control the speed and rhythm.

Bottom line

Intimacy does not have to be boring, painful or make you hate the condition that you have. Talk openly about your feelings around sex and penetration and what would help to ease your concerns.

Our FREE  e-paper March Issue is here!
As we celebrate our women this month, we bring you the best stories and the most inspiring features to get you going.
Click HERE to read!

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