Do you gain weight during your period? Weight gain during menstrual cycles is something we can struggle with…or until menopause hits us, but the struggle is still on! Menstrual cycles are a part of women’s lives and can be coupled with bloating, acne, mood swings, irritation, and mind-boggling pains that it brings along.
But we can try our best to change (or at least reduce) these side effects and live a balanced life!
Period weight gain is one of the biggest concerns women have to deal with. In this blog, I will discuss some causes of cycle weight gain and how to curb this discomfort.
Causes for Period Weight Gain
Almost every woman experiences period weight gain, and there are various reasons for it. Fluctuations in our weight and body are usually the result of the hormonal changes that we are going through during the period. Hormonal changes lead to water retention, changes in our appetite, and constipation that can result in the feeling of heaviness, swollen or tender breasts, and premenstrual syndromes like excruciating pain in the lower abdomen and back. Understanding how to manage these issues can help us better manage our weight and periods.
Hormones
Hormones play a major role in weight gain. During periods, hormones (progesterone and estrogen) start fluctuating, which can result in the release of aldosterone, a hormone that makes the body retain water and sodium. As a result of this fluid retention, we feel bloated, and our weight may tip the scales. Here are some tips to balance hormones for weight loss.
Cravings
Snacking on sweets or salty items may be a regular affair during this whole process. Cravings are difficult to resist, and for that reason, can lead to weight gain.
PMS
This is the psychological part of the period that affects us with mood swings, anxiety, stress, depression, and heightened emotional levels. These can lead to emotional eating (or, like we say, eating our feelings), which leads to finding comfort in sweets and snacks, contributing to weight gain.
Physical aspects
The time after ovulation and before the period is the luteal phase, which presents itself in the form of fatigue, constipation, headaches, and breast tenderness. These symptoms added together, lead to consistent discomfort that results in weight gain and a feeling of being heavy.
How to Get Over It
We must understand that period weight gain does not mean we are overweight; it is mainly retained water (thanks to our hormones!). During this time, we need to balance our cravings with being healthy. One small monthly step can contribute to a healthier, less painful period.
- Exercise: We feel sluggish and tired, but try moving. A short walk, playing with your pets around the house, aerobics, or hitting the gym (to get a mix of weights and cardio) can kick the ball toward feeling less bloated and fighting these hormonal effects.
- Staying Hydrated: This may seem surprising since our bodies already retain water, but drinking water and staying hydrated can help flush toxins, relieve constipation, and eliminate mean acne. Staying hydrated (at least eight glasses every day) can be very helpful in fighting retention.
- Adding Magnesium to your Diet: Here is something that can aid in your journey towards reducing the hormonal effects: Magnesium. Adding Magnesium to your diet decreases bloating by creating normal stomach acid that helps break down food quickly and speed up digestion. You can take it as a supplement or add magnesium-rich foods (try yogurt, spinach, chia seeds, or papaya) that can help combat this battle.
- Eating Citrus: Citrus foods (lemons, oranges, grapefruit, and lime) are packed with vitamin C and fiber that aid in decreasing bloating by making you release toxins from your body.
- Avoiding Too Much Salt: Increased salt consumption can lead to higher fluid retention because salt attracts water. Monitor your salt intake, and you can see some relief from cramps.
- Consulting a Physician: If periods or associated weight gain are causing concern, it’s essential to seek guidance from a board-certified obesity medicine physician. They can assess your overall health, address any underlying medical issues, and provide personalized recommendations tailored to your needs. Through dietary recommendations and lifestyle modifications, not only can they help you manage your periods well but also curb the associated weight gain it brings along.
Wrapping It Up
It is important to recognize that period weight gain is a natural result of hormonal fluctuations and not a reflection of personal failure. While it may not be entirely avoidable, it can be managed effectively through mindful eating and preparation strategies. By keeping track of our menstrual cycles and being proactive in our approach to nutrition, we can mitigate the effects of weight gain and alleviate the discomfort of painful periods. Remember, taking care of our bodies is a continuous journey, and with the right tools and mindset, we can achieve our health goals. Take the first step towards a healthier you today! Reach out to a certified weight loss consultant and get personalized support and guidance for effective health and weight management.
