Is a fluctuation in weight during the menstrual cycle normal?

The bad news first: Yes, the natural hormonal changes during the female cycle can cause weight gain because they can increase water retention. In the days leading up to your period, estrogen and progesterone drop rapidly. This signals the body that it is time to begin the process of menstruation. Estrogen and progesterone also control the way the body regulates fluid. When these hormones fluctuate, the tissues in the body accumulate more water. The result is water retention, which can lead to swelling in the breasts, abdomen, or even arms and legs. This ‘seemingly’ temporarily increases body weight, but – and this is the good news – not body fat percentage.

Feeling weight gain during menstruation is a phenomenon reported by many people with cycles. But do we actually gain weight during our period? And what causes this weight gain?

Bloating or cramping during your period can make our clothes feel tight and uncomfortable. This is not real weight gain, but you may still feel like you’ve gained a few pounds. During your period, hormonal changes can affect your gastrointestinal tract and cause bloating. Bloating may start five days before your period and continue through the first few days of bleeding. Stomach cramps that start a day or two before your period may also last for a few days. Water retention in your abdomen can cause bloating during your period and make you think your weight has changed.

Abdominal cramps can also make you feel like you are gaining weight. These cramps are caused by substances called prostaglandins, which are secreted by the uterus. Prostaglandins cause the uterus to contract and shed its lining. This causes abdominal pain and possibly pelvic pain during your period. Prostaglandins can also cause diarrhea by disturbing electrolyte and fluid balance in the small intestine

The hormonal changes during the period can also cause food cravings. Progesterone levels increase in the week before your period. Progesterone has an appetite-stimulating effect. Therefore, when progesterone levels rise, you may eat more than usual because you feel hungrier than at other times in your cycle. Throughout the cycle, hormonal fluctuations can cause gastrointestinal problems such as constipation, diarrhea, and abdominal pain. The discomfort and bloating in your stomach can make you feel like you’ve gained weight. The increased progesterone levels affect the contraction of the intestinal muscles, leading to slow digestion and constipation. Even healthy women often experience gastrointestinal problems before and during their periods. However, you can definitely counteract these problems with the help of a cyclical diet. The hormone estrogen regulates serotonin, a neurotransmitter that controls mood and reduces appetite. When estrogen drops just before the period, serotonin levels also drop. The result is increased appetite. Low serotonin levels can also increase sugar cravings, since carbohydrate-rich foods help the body make serotonin. When serotonin levels are low, the brain craves sugar more. Eating sugary foods can increase caloric intake and lead to weight gain. Metabolic rate fluctuates during the menstrual cycle. When it increases – and the body burns more calories – you may have more appetite and more cravings for high-calorie foods.

As your period begins, your magnesium levels also gradually drop. This drop can trigger sugar cravings and contribute to weight gain. Magnesium is a mineral that regulates the body’s water balance. Low magnesium levels can lead to dehydration. However, dehydration can masquerade as hunger. It can also cause you to crave sugary foods when you’re really just thirsty.

If you suffer from bloating and cramping, you may also be more likely to skip workouts and have less desire to move your body in general. This can contribute to weight gain, especially if you feel more hungry and give in to your cravings for days on end. Of course, it’s perfectly fine to take it easy and feel good, but to prevent unpleasant symptoms you should consciously focus on healthy routines during this time and choose foods that are good for you and help you feel good in your body. A week before your period, both estrogen and progesterone increase, leading to fatigue and less stamina. The closer your period gets, the more uncomfortable it may feel to exercise. If you don’t feel like strenuous workouts, try to keep moving by going for a walk or doing some simple yoga exercises at home.

Conclusion: It is normal to gain about 1-2 kg during your period. Generally, the weight gain should go away on its own a few days after your period starts.

 

According to the U.S. Department of Health and Human Services Office of Women’s Health, up to 90% of people with cycles report PMS symptoms such as bloating, headaches, and low mood. Pre-menstrual weight gain is often referred to as PMS weight gain. This weight gain is related to the hormonal changes that occur during the luteal phase, which is the phase just before your period.

The luteal phase is the second half of your menstrual cycle. It begins right after ovulation and ends when your period starts. Researchers are not entirely sure what causes the symptoms associated with premenstrual syndrome (PMS). Some of the most common explanations include:

• cyclical changes in sex hormones.
• hormone fluctuations in the pituitary gland
• changes in prostaglandin levels
• cyclical changes in certain brain chemicals, including neurotransmitters such as serotonin

Some people who gain weight before their period also report that their breasts become slightly larger and more tender. Some suffer from constipation, while others have cravings for certain foods. These cravings are often for sweet, salty or fatty foods, but unfortunately, these types of unhealthy foods can actually make PMS symptoms worse. Try to limit or completely avoid the following foods before and during your period:

• extremely salty foods
• caffeine
• sugar
• alcoholic beverages
• extremely fatty foods (e.g. deep-fried foods)

Two things that can help with PMS symptoms are exercising and drinking more water. It may seem counterintuitive, but increasing water intake is one of the best ways to reduce the likelihood of pre-period weight gain. One can resort to water or even unsweetened herbal teas for this purpose.

In the follicular phase, people with menstrual cycles usually do not report weight fluctuations. On the contrary, during the time in the cycle when estrogen increases or is at a high level, we usually feel very comfortable in our bodies and we experience a feeling of lightness and have less hunger. This is partly because daily energy expenditure also fluctuates during the menstrual cycle. Energy consumption is lower in the late follicular phase and higher in the luteal phase of the menstrual cycle.

Fluctuations in eating habits can be explained in part by changes in estrogen and progesterone levels during the menstrual cycle. Estrogen and progesterone may affect gastric emptying and secretion of some gastrointestinal hormones, which are important regulators of appetite and energy intake. In one study, gastric emptying, insulin response, hunger, and energy intake were found to be reduced during the follicular phase compared to the luteal phase, due to an increase in estrogen and low progesterone levels. Food and energy intake is naturally reduced during the follicular phase of the menstrual cycle and increases during the luteal phase.

Ovulation can cause many wonderful symptoms, such as heightened senses, more energy, a libido boost, and an overall feeling of increased well-being and optimism. However, for some women, ovulation can also cause unpleasant and unwanted symptoms such as bloating, breast tenderness and abdominal pain. Bloating during ovulation can result from a rise in estrogen levels before the rise in luteinizing hormone (LH). The rise in luteinizing hormone occurs just before ovulation. Again, the changes in hormone levels can cause the body to store more water, which can lead to bloating and feelings of weight gain. However, bloating in women in the middle of their menstrual cycle may well be caused by various conditions, such as endometriosis, ovarian cysts or PCOS.

Increased cravings for certain foods, similar to PMS symptoms, is also not uncommon during this time. Usually, we crave extremely sweet or salty foods or classic fast food. However, eating a large amount of these foods conversely leads to increased water retention, which contributes to bloating and weight gain during ovulation. We recommend implementing syncing your diet with your cycle phases to actively counteract undesirable symptoms.