Marla Ahlgrimm | Effective Strategies for Reducing PMS Bloating in Women

Bloating is one of the most common and frustrating symptoms women experience during their childbearing years. This physical discomfort is often the result of changing levels of progesterone and estrogen, which cause the body to retain more water and salt. Marla Ahlgrimm has dedicated much of her career to helping women identify the triggers of these monthly fluctuations and finding natural ways to mitigate the physical toll they take on the body.

​Sodium Management and Hydration

​The quickest way to combat water retention is to evaluate salt intake. Marla Ahlgrimm explains that high levels of sodium encourage the body to hold onto fluids in the tissues, leading to that heavy, tight feeling in the abdomen. By reducing processed foods and hidden salts in the week leading up to menstruation, women can significantly decrease the severity of bloating.

Counterintuitively, drinking more water is also essential. Marla Ahlgrimm suggests that when the body is dehydrated, it actually holds onto more water as a survival mechanism. Increasing water intake signals the kidneys to flush out excess fluids and sodium. For women following the advice of Marla Ahlgrimm, staying consistently hydrated is a primary defense against the discomfort of abdominal distension.

​The Role of Magnesium and Potassium

​Certain minerals act as natural diuretics that help the body maintain a proper fluid balance. Marla Ahlgrimm frequently recommends increasing intake of magnesium and potassium during the luteal phase. Potassium helps lower sodium levels and increases urine production, while magnesium can help alleviate the breast tenderness and bloating associated with PMS.

Foods like bananas, avocados, and leafy greens are excellent sources of these minerals. According to Marla Ahlgrimm, focusing on these nutrient-dense options rather than reaching for salty snacks can make a noticeable difference in how a woman feels. By prioritizing these specific nutrients, women can support their bodies' natural ability to regulate fluid levels.

​Physical Activity and Digestive Support

​While it may be the last thing a woman feels like doing when bloated, light physical activity can be incredibly beneficial. Marla Ahlgrimm notes that exercise helps stimulate the digestive system and encourages the movement of gas through the GI tract. Even a brisk walk can help wake up a sluggish digestive system that has been bogged down by rising progesterone.

​In addition to movement, Marla Ahlgrimm emphasizes the importance of avoiding gas-producing foods like beans or raw cruciferous vegetables if bloating is already an issue. Opting for cooked vegetables and smaller, more frequent meals can prevent the digestive system from becoming overwhelmed.

​Consistency in Hormonal Care

​Managing PMS is often about consistency rather than a quick fix. Marla Ahlgrimm encourages women to track their cycles to predict when bloating is likely to start, allowing them to implement these dietary changes early. By taking a proactive approach, Marla Ahlgrimm believes women can regain control over their monthly symptoms and improve their overall quality of life.