The Monthly Hormone Rollercoaster: Navigating Bloating and Body Shifts with Ayurveda
Personal confession: I’m not 100% comfortable in my body every day, all day, all year. Sometimes, especially right before my period, I feel like I’ve inhaled a Thanksgiving feast—when all I’ve eaten is a small bowl of soup. Clothes feel tight, my belly seems bigger, and all I want is a cozy, oversized hoodie to hide under and just survive for the next few days. And sure, this doesn’t always happen, but when I’ve been doing things like staying up too late, eating out too often, or indulging in caffeinated or sugary drinks, it’s definitely worse.
Spoiler: Women’s bodies change. Monthly. Here’s why it happens, what’s going on inside of us, and Ayurvedic tips for making peace with it—even when jeans feel like tiny straightjackets.
What’s With the Bloat? It’s a Hormonal Thing
Each phase of our cycle brings its own “special” effects, and the hormone rollercoaster is real. Here’s how it plays out:
1. Menstrual Phase (Days 1-5): The Cleanse
Our bodies are clearing things out. Uterine contractions lead to cramps, which can slow digestion and, yes, cause bloating. I crave warming foods but know if I’m not careful, I’ll end up feeling twice as heavy.
Ayurveda Tip: Stick with warm soups and teas (like ginger) to soothe digestion. Skip cold foods—they’ll only add to the bloat.
2. Follicular Phase (Days 6-14): The Calm Before the Storm
Estrogen is on the rise, digestion perks up, and bloating calms down. This is my “I can conquer the world” phase where clothes fit comfortably, and I’m feeling light and energized.
Ayurveda Tip: Fresh fruits, light veggies, and hydrating with warm water or tulsi tea keep energy high and digestion smooth.
3. Ovulation Phase (Around Day 14): The Peak
Estrogen is peaking, which means we’re glowing, but it can cause subtle bloating as the body preps for a potential pregnancy (whether we’re on board or not). Even leggings can feel a tad snug.
Ayurveda Tip: Reach for grounding foods—think root veggies and healthy fats—but keep an eye on sodium to avoid water retention.
4. Luteal Phase (Days 15-28): The Cozy-But-Bloated Zone
Progesterone steps in, slowing down digestion and creating that “I ate the whole buffet” vibe. This is prime stretchy-pants time. I find myself reaching for ginger and fennel teas to get some relief.
Ayurveda Tip: Cut down on processed foods, avoid hidden salt, and start mornings with warm lemon water to keep things moving.
Embrace the Changes
Our bodies are designed to change; these phases are a reminder of the amazing things happening inside us. So, if bloating shows up, it’s also a nudge to look at how we’re living, eating, and resting. And even when we’re on point with health, our bodies are always in flux—it’s a part of the magic.
Meditation: Embracing My Body with Compassion
Settle In: Find a quiet space where you can sit or lie comfortably. Take a few deep breaths, gently closing your eyes, allowing your body to settle and feel supported.
Bring Awareness: Place one hand on your heart and the other on your belly. Notice any sensations, temperature, or movement as you breathe. This is your body—always here, always supporting you.
Breathe into Acceptance: As you inhale, feel a sense of warmth and acceptance filling your entire body. With each exhale, release any judgment or discomfort you may be holding. Let go of the need to change or “fix” anything right now.
Gratitude for Each Part: Silently or aloud, express gratitude for different parts of your body. For example, "Thank you, legs, for carrying me through each day," or "Thank you, belly, for holding and nourishing me." Work through your body slowly, honoring each part for its role in your life.
Embrace Cyclical Changes: Gently remind yourself that your body’s changes are natural and wise. You might say, "I honor the cycles of my body and the wisdom they carry," or "I accept the beauty in my body’s journey."
Radiate Self-Love: Visualize a soft, warm light filling your body, radiating self-love, acceptance, and compassion. Imagine it spreading from your heart outward, filling every cell with the message: "I am whole, I am enough, and I am loved exactly as I am."
Close with Kindness: Take a deep breath, sighing out any remaining tension. When you're ready, gently open your eyes, carrying this sense of self-love with you.
Journal Prompts for Loving Your Body Through All Its Phases
Reflect on Body Changes: What are three ways my body visibly changes throughout my monthly cycle? How can I practice acceptance and compassion toward these changes?
Connect to Gratitude: What are some things my body has done for me today that I am grateful for? How can I show my body more appreciation?
Identify Body Needs: In which parts of my cycle do I feel most challenged by body discomfort or bloating? What self-care practices (like rest, warm foods, or movement) help me feel more comfortable?
Recognize Your Resilience: Think of a time when you felt self-conscious about your body but showed up fully anyway. What helped you overcome these feelings? How can you bring that same compassion to yourself now?
Release Judgment: What judgments or expectations do I hold for my body that I can work on letting go? How can I replace them with understanding and kindness?
Affirm Your Body’s Beauty: Write down three affirmations celebrating the beauty of your body at every stage. For example, “My body is beautiful in its changes,” or “I am grateful for the wisdom my body shares with me.”
Resources:
The Complete Book of Ayurvedic Home Remedies by Vasant Lad
Ayurveda and the Mind by David Frawley
Journal of Psychosomatic Research on Premenstrual Symptoms
International Journal of Women’s Health