Period Weight Increase: Expected or Preventable? Guidelines for Managing Unexpected Weight Gain During Menstruation
In the course of a typical menstrual cycle, it is common and considered normal to experience a weight gain of between 2 to 5 pounds. This weight fluctuation is primarily due to water retention and hormonal fluctuations, not actual fat gain.
Key points explaining this include:
- Hormonal changes: Estrogen and progesterone levels rise before and during menstruation. Estrogen increases water retention and bloating, while progesterone also promotes fluid retention, making you feel heavier. - Water retention: This is the primary cause of weight gain during periods and usually resolves a few days after menstruation ends. - Increased appetite and cravings: Many experience heightened hunger and cravings, which can lead to temporary overeating and contribute to minor weight gain during the menstrual cycle.
This weight fluctuation is temporary and typically subsides soon after your period finishes.
It is essential to understand that not everyone experiences weight gain during their period, and for those who do, the weight tends to return to normal shortly after. However, if you are concerned about your weight or symptoms, it is always advisable to consult a healthcare professional.
Symptoms may also include headaches, aches and pains, fatigue, skin problems, gastrointestinal symptoms, and abdominal pain. These symptoms, collectively known as premenstrual syndrome (PMS), can interfere with a person's normal activities.
In addition to weight gain, PMS can cause mood swings, irritability, crying spells, social withdrawal, poor concentration, insomnia, taking more naps, and increased skin problems. Some people may also experience depression, anxiety, and changes in sexual desire.
To help lessen the effects of PMS, the American College of Obstetricians and Gynecologists recommends eating complex carbohydrates, consuming calcium-rich foods, reducing fat, salt, and sugar intake, avoiding or limiting caffeine and alcoholic beverages, and keeping blood sugar levels stable by eating smaller meals more often.
Doctors may also recommend taking a magnesium supplement to alleviate the symptoms of PMS, such as bloating and breast tenderness. In severe cases, diuretics may be prescribed to people who complain of water retention during their period.
Studies have shown that females tend to eat more calories during the luteal phase compared to the follicular phase. This increase in calorie intake, combined with hormonal changes and water retention, can contribute to the temporary weight gain experienced during menstruation.
In some cases, doctors may use combined oral contraceptives to treat the symptoms of premenstrual syndrome. These contraceptives can help regulate hormone levels and reduce the severity of PMS symptoms.
It is important to remember that everyone's body reacts differently to hormonal changes, and what may be normal for one person may not be normal for another. If you are experiencing severe or persistent symptoms, it is always best to consult a healthcare professional for advice and treatment options.
[1] American College of Obstetricians and Gynecologists. (2018). Menstrual disorders: Premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD). Retrieved from https://www.acog.org/womens-health/faqs/menstrual-disorders-premenstrual-syndrome-pms-and-premenstrual-dysphoric-disorder-pmdd
[2] Mayo Clinic. (2021). Premenstrual syndrome (PMS). Retrieved from https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/symptoms-causes/syc-20355247
[3] NHS. (2021). Premenstrual syndrome (PMS). Retrieved from https://www.nhs.uk/conditions/premenstrual-syndrome-pms/
- Hormonal fluctuations during menstruation, notably increases in estrogen and progesterone levels, can trigger water retention and bloating, contributing to temporary weight gain.
- While water retention is the primary cause of weight gain during periods, not everyone may experience this; some individuals may maintain their regular weight.
- In addition to weight gain, premenstrual syndrome (PMS) can manifest in various symptoms such as headaches, aches and pains, fatigue, and skin problems.
- PMS can also cause mood swings, irritability, depression, anxiety, and changes in sexual desire, potentially affecting a person's normal activities.
- To lessen the effects of PMS, the American College of Obstetricians and Gynecologists recommends adjusting diet, limiting caffeine and alcohol, and considering magnesium supplements.
- In severe cases, diuretics may be prescribed to manage water retention during menstruation.
- Some studies have shown that females tend to eat more calories during the luteal phase, potentially contributing to weight gain during menstruation.
- In some instances, combined oral contraceptives may be used to treat PMS symptoms by regulating hormone levels and reducing symptom severity.
- If you're experiencing severe or persistent symptoms during menstruation, it's advisable to consult a healthcare professional for personalized advice and treatment options based on health-and-wellness and women's health science.
