Unstable weight changes before and after their menstrual cycle make women feel worried. Especially weight gain is also related to increased waist circumference. So what is the cause? How to fix it?
1. Causes of weight gain before and after the menstrual cycle
1.1 Causes of weight gain before menstruation
Premenstrual weight gain can occur in most women, this symptom often occurs after ovulation and before menstruation. Due to changes in progesterone and estrogen hormones at this time, the body has many fluctuations.
Up to 90% of women experience this weight gain because hormonal changes in the body cause the tissues to retain more water, causing water heaviness.
In addition, those who tend to gain weight during this period also feel their breasts are firmer and larger, have digestive disorders or have an insatiable appetite. These days, people tend to eat saltier than usual, leading to increased water retention in the body.
The consequences of water retention in the body lead to weight gain before the menstrual cycle. This is completely a normal physiological sign. After the menstrual cycle, the body no longer stores water and will excrete it and you will have normal weight again.
1.2 Causes of weight gain after the menstrual cycle
Many women find that their weight does not decrease after each cycle but is still in a state of increasing compared to before. This case rarely happens, most of the time after menstruation, when there is no more water retention, the weight will return to its original state. Although rare, it can be seen due to the following reasons:
- Due to the fluctuation of hormone levels in the body before the cycle, many women feel very hungry. Cravings will lead to uncontrolled eating, eating a lot of fast food and sweets, causing the body to store excess energy, thereby gaining weight.
- When the menstrual cycle comes, women often feel tired, so they want to rest a lot and do not want to exercise, sleep more than usual, combined with eating more, resulting in a significant increase in weight.
Thus, if after the menstrual cycle, weight still increases, it is often caused by diet and lifestyle, this is a real weight gain, not physiological weight gain.
Trắc nghiệm: Sự hiểu biết của bạn về kinh nguyệt
Kinh nguyệt có vai trò quan trọng đối với sức khỏe sinh sản, do đó nữ giới cần chủ động trang bị kiến thức để theo dõi và kiểm soát tình trạng sức khỏe. Bài trắc nghiệm sau đây sẽ giúp bạn hiểu hơn về chu kỳ kinh nguyệt của bản thân.2. How to overcome weight gain before and after menstruation?
To limit weight gain before and after the menstrual cycle, women should note the following:
- Drink plenty of water: Drink regularly even when you are not thirsty, this helps the body increase metabolism and stimulates the excretion of excess water from the body. Limit weight gain due to the effects of the menstrual cycle.
- Reasonable diet: Although many women feel hungrier than usual, control the quality of food intake. Increase the intake of green vegetables and fruits instead of foods high in fat and sweets, limit salty foods. Stay away from drinks containing alcohol because they increase water retention. Supplement foods high in magnesium and calcium to limit water retention.
- Exercise regularly even during menstruation: Normally, women often avoid exercising during menstruation because they are afraid of getting tired and losing a lot of energy. However, exercising during these days is completely normal, and even helps reduce discomfort during these days such as abdominal pain, bloating, mood swings, irritability, fatigue, etc. Exercising will help you feel excited, optimistic, and reduce the feeling of discomfort and irritability during these days. How to exercise during menstruation:
- Good exercises for the body during this time include: Walking, aerobics, yoga, etc.
- Some notes when exercising during this period: Do not exercise at high intensity; you can exercise with weights but need to reduce the volume compared to normal; when practicing yoga, you should limit inverted postures; if you feel tired, nauseous, and really uncomfortable, you should stop exercising immediately to rest.
Weight gain before menstrual cycle is a normal sign, most cases will decrease after the menstrual cycle ends. But we should also pay attention to diet, rest and exercise to avoid real weight gain.
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