Have you ever noticed that just before or during your period, your weight suddenly goes up?
Many people experience a temporary weight gain of 0.5 kg to 2.2 kg during menstruation. Some people may gain up to 5kg (10 pounds). It may start 5 days before your period and return to normal by the end of your period.
We know that in a regular menstrual cycle, there are 3 phases. The first 14 days are the follicular phase, Day 14th is the ovulation day, and the next 15 to 28 days are the luteal phase.
Two key hormones, oestrogen and progesterone, play a role in the fluctuation of weight during the menstrual period.
The oestrogen hormone levels peak during ovulation, which influences water retention, affects appetite, and craving and also impacts the serotonin levels (the feel-good hormone), whereas the progesterone hormone level rises during the luteal phase, which causes bloating and water retention, it also increases the core body temperature, and you may often feel fatigued and have an increased appetite.
So, why do you gain weight around your menstrual period?
Lower progesterone levels retain more sodium, which increases water retention. This can make you feel bloated, especially around the abdomen, hands, and legs. This weight gain is temporary and will disappear in a few days after you get your period.
During the luteal phase, the progesterone levels increase your appetite and serotonin levels drop, which is your feel-good hormone. You crave carbohydrates and sugary foods and may indulge in sweets, chocolate or junk food. This sugary food and carbohydrate food temporarily increase your serotonin levels and make you feel better, but they also cause water retention and bloating due to high levels of insulin. Your metabolic rate increases by 100-300 kcals during the luteal phase, and you may burn slightly more calories.
Bloating is caused due to increased prostaglandins, which cause inflammation. Sodium and water are retained by the cells, and blood vessels become leaky. This results in visible swelling in the abdomen, breasts and extremities. You may find there is pitting pedal oedema.
Should you be concerned about weight gain around your period?
Yes, you should be concerned if the weight gain is pronounced and you do not lose the weight after you have your period. Weight gain during periods is normal, but if you experience sudden weight gain of over 4 kgs and severe bloating, consult your doctor immediately.
What can you do to reduce weight?
There are several interventions that you can adopt to lose weight around your period.
- Keep yourself well-hydrated. Drink at least 3L of water if there are no contraindications.
- Limit salt intake to less than 2g/day to prevent fluid retention.
- Increase potassium-rich foods (bananas, spinach, and avocado) to balance electrolytes
- Avoid refined carbohydrates, instead have low glycaemic food (whole grains, sweet potatoes and boiled corn)
- Get adequate sleep.
- It is very important to plan for periods and ensure you have access to balanced food, and ensure you do regular exercise, including strength training.
- If you are craving carbohydrates, have complex carbohydrates like oats or quinoa. If you are having chocolates, go for dark chocolate with more than 70%.
- Increase your protein intake (eggs, tofu, chicken and lean meat)
- Probiotics help reduce bloating.
- You may also consider magnesium, calcium and vitamin B6.
- Meditation and yoga do help reduce pre-menstrual cortisol spikes.
If, despite all the above measures, you are still struggling and gaining weight, seek medical advice for consideration of certain medications and supervision.
