Have you ever experienced period weight gain and wondered why it is happening? Or ask yourself, is this normal? Period weight gain is a common and often frustrating phenomenon experienced by many women during their menstrual cycle. We asked our expert Dr Prasanna Latha, Senior Gynaecologist, Kamineni Hospitals, LB Nagar, Hyderabad, to understand its causes and how to manage it.
“While it can be annoying to see the rise in weight, it's important to understand that this temporary increase in weight is a normal part of the hormonal fluctuations and physiological changes associated with menstruation”, said Dr Latha.
Causes Of Period Weight Gain
Hormonal Changes
One of the primary factors leading to period weight gain is hormonal changes.
“Across the menstrual cycle, levels of oestrogen and progesterone fluctuate and will rise and fall. These fluctuations can lead to water retention, particularly in the days leading up to menstruation”, informed Dr Latha.
“The body retains more water, resulting in bloating and a feeling of heaviness. This water weight is often the main culprit behind the temporary increase in body weight”, added Dr Latha.
Also Read: Severe Pain During Menstruation? Expert Explains Dysmenorrhoea, Types, Risk Factors, And Treatment
Metabolic Changes
Metabolic changes also play a role in period weight gain.
“The body's metabolism may fluctuate during different phases of the menstrual cycle. This can impact how the body processes and stores carbohydrates, potentially influencing weight fluctuations”, said Dr Latha.
She added, “Changes in metabolism might lead to increased cravings for certain types of foods, especially those high in carbohydrates and sugar. Giving in to these cravings can result in excess calorie consumption, contributing to weight gain.”
Changes In Sodium Levels
“The menstrual cycle is also associated with changes in salt balance in the body. Hormonal shifts can influence the body's sodium levels, leading to salt retention”, said Dr Latha. A diet high in salt can exacerbate this effect, contributing to water retention and bloating.
According to a study conducted by the American Journal of Human Biology, there was an increase of about 0.5 kg, which was mostly caused by extracellular fluid retention on menstruation days.
Inflammation
Inflammation is another factor that comes into play during menstruation. Dr Latha highlighted, “The body experiences an inflammatory response as a natural part of the menstrual cycle. While this inflammation is normal, it can lead to the retention of fluids as the body works to manage the inflammatory process. This, too, contributes to the temporary weight gain experienced by many women.”
Also Read: This Is Why You Get Cranky During Periods: Expert Lists The Causes And Management Strategies
Is Period Weight Gain Normal?
“It's important to note that period weight gain is typically short-lived. As the menstrual cycle progresses, and menstruation occurs, the body gradually sheds the excess water weight, and the scale tends to return to its baseline”, informed Dr Latha.
She added, “If someone experiences persistent or excessive weight changes, it's advisable to consult with a doctor to rule out underlying health issues.”
Expert Tips To Manage Period-Related Weight Fluctuations
Managing period-related weight fluctuations involves adopting a holistic approach to health. Dr Latha listed some of the tips as follows:
- Regular exercise can help alleviate some of the discomfort associated with the menstrual cycle
- Maintaining a balanced diet is crucial during this period. Also, including foods rich in potassium, such as bananas and leafy greens, can help counteract the effects of excess sodium.
- Adequate hydration is essential and can help reduce water retention.
- Stress management is crucial during this time as it can intensify emotional eating and result in bad dietary decisions. Mindfulness practices, such as meditation or yoga, can be effective in reducing stress and promoting overall well-being.
[Disclaimer: This article contains information provided by a registered healthcare professional and is for informational purposes only. Hence, do not substitute this information with medical treatment.]