Many people experience weight gain before and during menstruation. This is due to the hormonal changes that occur before the onset of menstruation. These changes are temporary and most people see their symptoms resolve within a day or two of the start of their period.
Weight gain is a common symptom of premenstrual syndrome (PMS) and can occur alongside symptoms such as water retention, swelling and bloating. About 70-90% of menstruating people experience PMS.
Other common symptoms of PMS include mood swings, irritability, appetite changes, exhaustion, headaches, and back pain.
Your menstrual cycle is divided into two main phases: follicular and luteal. The follicular phase is when your body prepares for ovulation. This phase begins on the first day of your period (menstruation) and ends when ovulation occurs, when the ovary releases an egg.
The follicular phase is followed by the luteal phase, when your body prepares to support a potential pregnancy. If weight gain is something you experience during your cycle, it’s probably during the luteal phase.
If the egg is not fertilized, menstruation begins and the cycle starts again.
Each phase involves a series of hormonal changes and subsequent symptoms.
Follicular phase
Your follicular phase starts on the day your period starts and lasts about 14 days. During this phase, your body prepares an egg to be released from your ovaries.
The follicular phase is dominated by increased levels of estrogen and follicle-stimulating hormone (FSH). Just before ovulation, luteinizing hormone (LH) surges, causing the egg to be released. The follicular phase ends when ovulation occurs.
Luteal phase
The luteal phase lasts from immediately after ovulation until the first day of menstruation. During this phase, which also lasts about 14 days, your body prepares to support a possible pregnancy.
The luteal phase is characterized by an increase in both progesterone and estrogen, with progesterone predominating. In the days before menstruation, these hormones drop significantly.
This change in hormones is thought to cause PMS and its symptoms, such as fatigue, mood swings, back pain, and weight gain, among others.
There are several changes that occur in the body in the days before and during the first few days of menstruation that can cause weight gain. Some symptoms, such as bloating and water retention, can mimic or cause temporary weight gain. Others, such as increased appetite, can lead to behaviors that can cause weight gain or related symptoms.
Water retention
Edema, or water retention, is a common cause of weight gain before and during menstruation. One study found that up to 65% of menstruating people experience water retention or bloating.
Swelling during menstruation can appear on the face, upper abdomen, chest, stomach, pubic area, arms and thighs.
The study researchers noted that this swelling is likely caused by the hormone progesterone, which increases in the second half of the menstrual cycle. Progesterone can cause swelling in the walls of your veins, and it can also make it harder for your body to get rid of excess water.
Gastrointestinal changes
Gastrointestinal symptoms associated with menstruation can also contribute to temporary weight gain. Anyone who is menstruating can have gastrointestinal symptoms, whether or not they have a pre-existing digestive disorder. These symptoms can include bloating, abdominal pain and diarrhea.
Craving and increased appetite
Many people notice changes in appetite before and during menstruation.
Some research shows that menstruating people burn more calories during the luteal phase than during the follicular phase. Estrogen, which is higher in the follicular phase, tends to decrease appetite, while progesterone, which is higher in the luteal phase, increases appetite.
Many people report craving desserts and high-carbohydrate foods before and during their period. These foods tend to be high in calories, sugar or salt, which can contribute to weight gain, water retention or bloating.
You may not be able to control your weight fluctuations before and during your period. Keep in mind that this weight gain is temporary and part of the normal changes that occur when you have your period.
However, if weight gain is bothersome, you can try a few techniques to minimize fluctuations and other uncomfortable symptoms like bloating and an upset stomach.
Eat more whole grains
Eating complex carbohydrates, such as whole grains, can help you feel satisfied, reducing food cravings. Try grains like barley, brown rice and quinoa. Whole grains, whole grain bread, and whole grain pasta are also good options.
Reduce certain foods and nutrients
Consider cutting back on salt, which can lead to water retention. Certain cheeses, condiments, and processed foods like frozen meals can be high in sodium. Reducing fat and sugar intake can also improve PMS symptoms. Avoid alcohol and reduce caffeine consumption.
Consider supplements
Certain supplements can help manage PMS symptoms. For example, calcium can reduce both the physical and emotional symptoms of PMS.
Magnesium supplements can help with symptoms associated with weight gain, such as water retention. Magnesium can also help with premenstrual breast pain. Any time you take a vitamin or supplement, you should first clarify this with your doctor.
Although most PMS and period symptoms are temporary, they can be uncomfortable and cause pain. In some cases, they can disrupt daily functioning. Your healthcare provider can help suggest techniques and treatments to relieve and manage your symptoms, including weight gain.
Although there are no medical treatments specific to menstrual weight gain, your doctor may suggest lifestyle modifications, dietary changes, and other steps to minimize weight gain caused by bloating, water retention, and diet.
It’s important to discuss your symptoms with your healthcare provider, as some common PMS symptoms overlap with certain medical conditions. These conditions can have more severe symptoms that make your PMS worse. However, they can also be successfully treated.
For example, some symptoms of PMS can be attributed to:
- Depression and anxiety
- Perimenopause and menopause
- Irritable bowel syndrome (IBS) and other gastrointestinal conditions
- Thyroid disorder
- Chronic fatigue syndrome
It is common to gain weight before and during menstruation. It is usually caused by hormonal changes that cause symptoms such as water retention, swelling, bloating and increased appetite.
There is no medical treatment for weight gain during menstruation. However, dietary changes such as eating more whole grains and reducing salt intake can help prevent weight fluctuations. Magnesium and calcium supplements can also help with PMS symptoms.
Contact your doctor if you have questions or concerns about changes that occur during your menstrual cycle.