What Causes Period Weight Gain?

Nutrition plays a huge role in your overall wellbeing, from your immune function, to managing chronic health conditions, to your hormonal health, and everything in between! For those of us who experience periods, it's no secret that monthly hormonal fluctuations can lead to strange cravings, water retention, bloating, and more.

We always want to bring you the latest and greatest education from the experts themselves, so we're sharing a guest post from Nutrisense, a health and wellness platform that focuses on personalized nutrition through continuous glucose monitoring (CGM). They are breaking down the reasons why you may feel a little more weighed down during your cycle and what you can do to boost your energy during that time of the month!

Menstruation is a healthy, normal process, but if you're a person who menstruates, you may be familiar with some of its uncomfortable side effects. One of these is feeling bloated or even like you've gained actual weight during your period.

Slight weight fluctuations during your period are common and are mostly related to changing hormone levels during your cycle. But, if you find your bloating or water retention is getting increasingly uncomfortable, there are some things you can try to alleviate or prevent these symptoms and severe period weight gain from occurring.

In this article, we'll break down each phase of the menstrual cycle, how it affects your hormones, and how these factors can lead to temporary weight gain.

Phases of the Menstrual Cycle

The menstrual cycle can last anywhere from 25 to 31 days, although healthy cycles are usually consistent. There are two main phases of the menstrual cycle, and each one can significantly impact your hormone levels. Let's review each phase and its effect on estrogen and progesterone levels to understand how they're connected to weight gain and bloating.

Follicular Phase

The follicular phase of the cycle starts when you begin menstruating and lasts for approximately two weeks until ovulation begins. During this phase, your body prepares to release an egg for fertilization. As your body prepares to do so, your estrogen levels rise.

Menstruation

Menstruation is what you typically think of when you hear the word “period.” It's the main event of the follicular phase. During this event, the uterus sheds its lining and tissue, or period blood, as most people call it.

At the beginning of this phase, your levels of estrogen and progesterone are low. However, estrogen and progesterone levels slowly start to rise towards the end of your period. The shedding process usually lasts between two to seven days, depending on how your unique body works.

Luteal Phase

The luteal phase makes up the remainder of your menstrual cycle. After the egg is released during ovulation, the ruptured follicle that held it remains on the uterine lining.

In this phase, progesterone levels rise (and are at their highest) in preparation of fertilization. If the egg is not fertilized, your progesterone levels will drop, leading to the shedding of the uterus lining and restarting the cycle.

Ovulation

Ovulation, the main event during the luteal phase, occurs about halfway through the menstrual cycle (although this may differ for different people) and tends to last for 24 hours. During this phase, the mature egg is released from your ovary.

During the ovulation phase of your cycle (or the fertile window), the chances of getting pregnant are the highest. Estrogen will peak just before you begin ovulating and will start dropping shortly after.

Other Common Symptoms You May Experience During Your Cycle

Menstruation is a complex process occurring inside the uterus each month. Because of this, it's not surprising that these hormonal shifts would naturally lead to some symptoms as each phase takes place.

Here are some other common symptoms of premenstrual syndrome (PMS) you may experience before or during your time of the month. These physical symptoms may also occur due to the same factors that lead to period-related weight gain, such as changing hormone levels.

• Mood swings
• Fluid retention
• Brain fog
• Constipation
• Abdominal cramps
• Gastrointestinal issues (although this may indicate an underlying condition; more on that below)
• Fatigue
• Headache or migraine
• Anxiety
• Breast tenderness
• Low sex drive

It's important to remember that everyone's body is different, and some people may not experience the same set of some or all of these symptoms. If you're concerned about any symptoms you may be experiencing during your cycle, consult a gynecologist or women's health specialist for guidance.

Prescription Menstrual Support

Women who have conditions like PCOS, endometriosis, or PMDD may experience pain, bleeding, and moods that interfere with their day to day lives. Severe symptoms aren't something you have to live with—reach out to a Wisp provider for menstrual support, including Birth Control to manage bleeding, options for delaying or skipping your period, and prescription options to help with hormonal acne and excess facial hair.

What Causes Period-Related Weight Gain

While it’s common to see the number on the scale fluctuate a little during your menstrual cycle, it’s important to remember that this is generally temporary. According to Dr. Stephanie Buck-Haskin, MD, F.A.C.O.G, OB-GYN:

"Many women experience weight gain right before their cycle and it is normal. PMS weight gain is caused from fluctuation in estrogen and progesterone which cause fluid retention, bloating, and changes in appetite."

So, you can see that many factors can cause your body weight to rise by a few pounds while on your period. Let’s get into the research behind a few of the most common potential causes of period weight gain.

Hormonal Changes

The most common cause of weight gain or fluctuation during your cycle is hormonal fluctuations. As we discussed earlier, estrogen and progesterone levels constantly shift in preparation for your egg’s fertilization.

Weight gain or fluctuation may occur in some during their luteal phase (a little before the period begins) when progesterone levels rise. Studies have shown that in the luteal phase of the menstrual cycle, women's energy intake and energy expenditure are increased and women experience more frequent cravings for foods, particularly those high in carbohydrate and fat, than during the follicular phase.

‍Premenstrual syndrome, or PMS — a syndrome that involves experiencing many unpleasant symptoms before a period like cramping, bloating, cravings, and mood swings — may also be caused by these shifting hormone levels, although these shifts are more significant in PMS. PMS occurs during the last week of the luteal phase, just before menstruation begins.

Bloating and Water Retention

Various factors, including gas, gastrointestinal issues, or fluid retention, can cause bloating. However, hormonal fluctuations, specifically the changes in progesterone, during the menstrual cycle can lead to bloating or abdominal discomfort.

Dietitian and glucose-certified expert Amanda Donahue, MS, RD, CD adds more context here, explaining: “Progesterone increases sodium excretion, so hyponatremia (too low sodium) could be a problem. Water also moves from the bloodstream into cells, which decreases blood volume and may cause bloating. Some of my clients find it helpful to add extra salt to food. Or, you can add a pinch of sea salt to your water!”

Increased Appetite

If you find yourself experiencing cravings either before your period starts or during menstruation, you’re not alone. During the luteal phase, progesterone levels peak in your body, which may lead to increased food cravings and overall food consumption.

Other research has found evidence to confirm that women tend to consume more protein and experience food cravings during the luteal phase of their cycle. Carbohydrate cravings have also been observed to occur during the luteal phase, which can lead to increased energy intake and cause weight gain in some people.

Conversely, estrogen may inhibit appetite. Higher estrogen levels during the follicular phase may lead to fewer cravings at the beginning of the menstrual cycle.

How to Combat Weight Gain During Your Period

Temporary weight gain during your period is a common side effect of the menstrual cycle that usually fluctuates back to normal within a few days. However, if you want to limit uncomfortable symptoms such as bloating, there are a few things you can try out.

Exercise

Getting some extra steps in by walking (especially after meals, which helps with your glucose levels, too!), going to the gym, or moving your body in any way you can are all great ways to increase your physical activity.

In one study, women who exercised three times a week for 20 minutes were observed to have improved PMS symptoms. Exercise can also be a beneficial treatment for other causes of bloating connected to gas or conditions such as irritable bowel syndrome (IBS).

Physical activity can also help support healthy blood sugar levels in women during this time.

Stay Hydrated

Although it sounds odd, drinking plenty of water can help prevent water retention. It occurs because when you are dehydrated, your body retains water to help keep its water levels optimal.

Staying hydrated is crucial for healthy blood sugar levels, kidney and liver function, metabolism, digestive health, and brain function. If you find it hard to drink enough water throughout the day, here are some dietitian-recommended hydration strategies to follow.

Stay Away From Salty Foods

Reducing your salt intake can significantly help manage period-related bloating. High sodium consumption can cause your body to retain extra water, exacerbating bloating and discomfort. Instead, focus on eating a balanced diet rich in whole foods like fruits, vegetables, whole grains, and lean proteins, supporting overall hydration and nutrient balance.

Manage Stress

Stress can make your hormonal fluctuations worse and may lead to weight gain for some individuals. In one study, women who reported higher stress levels were more likely to experience bloating and food cravings during their period.

To manage your stress levels, try out stress management techniques like mindfulness meditation, yoga, breathing exercises, or talking with a therapist or trusted friend.

Sip Herbal Teas To Curb Food Cravings

Pre-period cravings are a common complaint during PMS. And it's a real thing! Not only can you experience more sugary food cravings during your period, but you may also crave specific types of foods due to the hormonal changes happening in your body.

Sipping herbal teas like chamomile, ginger, and peppermint can help reduce bloating and calm PMS symptoms.

Try Magnesium Supplements and B Vitamins

Researchers have studied the effects of supplementing with magnesium and vitamin B6 together on the symptoms of PMS. Magnesium on its own may help alleviate period cramps.

In one study, researchers investigated the benefits of magnesium and vitamin B6 on period-related water retention, anxiety, and cravings. They found these supplements to relieve these symptoms significantly compared to the placebo group.

Track Your Changing Hormone Levels

While some bloating is common during menstruation, significant and persistent weight fluctuations and menstrual cramps (as well as any other symptoms mentioned previously) may indicate hormonal imbalances. They may also indicate an underlying condition such as:

• PCOS or polycystic ovarian syndrome
• Endometriosis
• SIBO (or small intestinal bacterial overgrowth) or other gut dysbiosis
• PMDD or premenstrual dysphoric disorder

You may want to track your hormone levels throughout your cycle to reduce bloating or period-related weight gain. A functional practitioner or nutritionist may be able to suggest practical ways to do this.

• One common method is testing your sex hormones on day three and day 21 of your cycle.
• Another common method is the DUTCH test, a functional test that provides a deeper insight into several hormones, including estrogen and progesterone, as well as their metabolites.

Once you've worked with your practitioner or nutritionist to identify specific hormonal imbalances, they can tailor a nutrition and lifestyle plan to help support your hormone levels.

Try Cycle Syncing

Cycle syncing may be one way to support your body through the hormone shifts during your cycle. It involves aligning your diet, exercise, and other lifestyle habits with the phases of your menstrual cycle. This may look like:

• Focusing on restorative and rejuvenating exercise during menstruation and the beginning of the follicular phase.
• -Eating more during the luteal phase](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10251302/), perhaps in preparation of your period.
• Listening to your body's cues during the different phases may promote a healthy attitude towards menstruation, support your body during the hormone shifts, and potentially help alleviate period-related weight gain.

Women’s Health FAQs

When does period weight gain go away?

You will lose extra water weight approximately three to five days following the last day of your period.

When do you weigh the most in your cycle?

Women generally weigh the most during their period due to increased water retention and bloating. However, this can vary from person to person. If you believe your drastic body weight gain or excess water retention is abnormal, it's always best to consult a healthcare professional.

Can stress cause weight gain during periods?

Yes! Stress can contribute to weight gain in general, and also during your period. Stress increases the production of cortisol, which can affect how your body metabolizes glucose and stores fat.

Can exercise help with period-related weight gain?

Engaging in regular exercise may help alleviate gas and bloat, as well as support hormonal balance and overall well-being. However, listening to your body and adapting your workout routine according to your energy levels throughout your cycle is essential.

Need Extra Cycle Support?

While most women will experience menstrual discomfort at some point over the course of their lives, some of us find ourselves needing a little extra support. Medical conditions like PCOS, endometriosis, and PMDD can make periods extra painful and unpleasant. Connect with a Wisp provider to help manage symptoms with Birth Control, or browse prescription options to help delay your period or skip your cycle.

Nutrisense and Wisp Inc. are separate and non-affiliated companies. This blog post is for informational and educational purposes only and should not be taken as professional advice. Always consult with a qualified professional before making any decisions based on the information provided here. ‍