During menstruation, women may notice physical changes such as oilier skin, acne, and mood swings like irritability. Another common complaint is weight gain. But is it normal to gain weight during your period, and what steps can you take if this happens? Find out more in this article.

Causes of Weight Gain During Menstruation

Weight gain is a frequent concern among women during their periods, typically ranging from 1 to 2 kilograms. This condition is normal and usually subsides after menstruation ends, requiring no special treatment.

Weight gain during menstruation is a symptom of premenstrual syndrome (PMS) that can persist through the cycle. Various factors contribute to this phenomenon, including hormonal changes, increased appetite, and decreased physical activity.

Hormonal Changes

Hormonal fluctuations before menstruation often lead to water retention. An increase in progesterone levels stimulates the hormone aldosterone, which signals the kidneys to retain water and salt.

This water retention can cause bloating and swelling, particularly in the abdomen, arms, and legs. As a result, the weight gain observed is due to increased water weight rather than fat or muscle.

Increased Appetite

Hormonal shifts during menstruation can also cause a heightened appetite. Rising progesterone levels, which stimulate hunger, often lead to consuming more food than usual.

Additionally, before menstruation, estrogen levels—responsible for regulating serotonin—drop. Serotonin plays a key role in controlling mood and suppressing appetite.

When serotonin levels fall, cravings for sugar and comfort foods often increase, leading to higher calorie intake and temporary weight gain.

Gastrointestinal Issues

The hormonal changes accompanying menstruation can also result in digestive problems like constipation, diarrhea, and abdominal discomfort. These issues, combined with bloating, may give the feeling of weight gain even if it is not fat-related.

Decreased Magnesium

Menstruation causes a decline in magnesium levels, which can increase sugar cravings, further contributing to weight gain.

Magnesium is also crucial for regulating body hydration. Low magnesium levels can lead to dehydration, which the body may misinterpret as hunger, prompting overeating—especially sweet foods that add to calorie consumption.

Lack of Physical Activities

Menstrual symptoms like abdominal pain, bloating, and fatigue can decrease your motivation to exercise. Combined with an increased appetite, this lack of movement can lead to temporary weight gain during menstruation.

Managing Weight Gain During Menstruation

While weight gain during menstruation is generally harmless, it can feel uncomfortable or interfere with daily activities. Here are some tips to manage this condition:

• Increase water intake. Staying hydrated prevents the body from retaining excess fluids. Drinking more water, natural fruit juices, or eating soups can help maintain proper hydration levels.
• Choose healthy foods. To counter increased appetite, opt for low-sugar, nutrient-dense foods. Snack on fruits, vegetables, or protein-rich items that keep you fuller for longer and help reduce sugar cravings.
• Consider magnesium supplements. Magnesium can help reduce water retention and curb cravings for sweets. However, consult a doctor before starting any supplements to ensure they are appropriate for you.
• Exercises. Physical activity not only burns calories but also helps the body sweat out excess water, reducing bloating and water retention.

If you have concerns about menstruation or weight gain, consult a healthcare professional. For added convenience, the Ai Care app offers medical consultations and is available for download on the App Store or Play Store.

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