SAEDNEWS: During menstruation, many women experience physical and health-related changes, including temporary weight gain. This is usually a natural result of hormonal changes in the body during the menstrual cycle.
According to Saed News and Simorgh News, the start of menstruation can be frustrating. Along with cramps and bloating, many women feel stressed when stepping on the scale during this period—especially since weight may increase even with a healthy diet and regular exercise. However, this is completely normal: weight gain during menstruation happens to most women.
Below we explain why weight increases during menstruation, how much gain is normal, and how long it lasts.
Before menstruation, increased progesterone causes fluid retention in the body. A few days before the period, this fluid buildup leads to bloating and weight gain, especially around the abdomen. Once menstruation ends, the body gradually returns to its normal weight.
On average, women may gain between 0.5 to 1.5 kilograms during their period. Some may experience up to 2.5 kilograms of weight gain.
If the increase is significantly higher, it may indicate issues with the endocrine system or kidneys, and medical consultation is recommended.
Hormonal changes before and during menstruation play a major role in temporary weight changes. In the luteal phase (the period after ovulation until menstruation begins), hormone levels fluctuate significantly. Just before menstruation, both progesterone and estrogen drop sharply.
These hormonal shifts are key contributors to fatigue and weight fluctuations.
The highest level of fluid retention usually occurs on the first day of menstruation. Hormonal fluctuations involving adrenal hormones such as aldosterone affect the body’s water balance. Aldosterone regulates water retention, and its changes can lead to fluid buildup.
Tip: Drinking enough water can reduce bloating. When the body is well hydrated, it releases excess fluids more efficiently. Aim for about 2 liters of water per day.
Many women experience stronger cravings for sweets and snacks during their period. While the exact cause is unclear, higher progesterone levels are strongly linked to increased appetite.
Cravings often include salty, sugary, and fatty foods. However, these are not true biological needs, but rather responses to hormonal changes, fatigue, and appetite fluctuations.
Consuming high-sugar foods can also lead to energy crashes, which increases hunger again and may contribute to weight gain.
Tip: Choose healthier alternatives such as protein-rich snacks, fruit, or dark chocolate (at least 70% cocoa).
Energy levels often drop during menstruation due to hormonal changes, leading many women to reduce or skip exercise. This decrease in activity, combined with increased food intake, can contribute to temporary weight gain.
However, exercise can actually reduce PMS symptoms and relieve menstrual cramps.
Tip: Even light daily activity is helpful. Gentle exercises are better than stopping completely.
Hormonal fluctuations can also affect digestion, leading to bloating and constipation. These symptoms typically resolve a few days after menstruation ends.
Tip: Increase water intake, physical movement, and fiber consumption. Foods such as apples, almonds, beans, berries, Brussels sprouts, chia seeds, popcorn, and whole grains can help improve digestion.
Weight gain during menstruation is a natural and temporary process caused mainly by hormonal changes, fluid retention, appetite shifts, reduced activity, and digestive changes. In most cases, the weight returns to normal after the cycle ends.
