What's going on with weight gain

The weight gain may be related to the fluctuation of hormone level, retention of water and sodium, changes in diet, slow metabolism and emotional factors. Changes in estrogen and progesterone during the menstrual cycle can lead to water retention in the body, and some women may experience temporary weight gain.

1. Fluctuations in hormone levels

Elevated progesterone levels during the premenstrual luteal phase promote activation of the renin-angiotensin system, leading to increased reabsorption of sodium by the kidneys. This physiological change can cause water retention, manifested as mild swelling of the face and limbs and temporary weight gain. Usually, hormone levels drop after menstruation, and excess water is excreted through urine.

2. Water sodium retention

Prostaglandin secretion changes will affect vascular permeability and increase the amount of fluid in tissue spaces. At the same time, the increase of aldosterone secretion will reduce the excretion of sodium and further aggravate the retention of water and sodium. It is recommended to reduce the intake of high salt foods before menstruation and supplement potassium rich foods such as bananas and spinach appropriately.

3. Dietary changes

Premenstrual syndrome may trigger a craving for high sugar and high-fat foods, and some women may unconsciously increase their intake of snacks and sweets. Chocolate, cake, and other foods have a high calorie density, and excessive consumption in the short term can result in a surplus of calories. It is recommended to choose healthy snacks such as whole grains and nuts as alternatives to refined sugars.

4. Metabolic Slowdown

Increased basal body temperature during the luteal phase may slightly accelerate metabolism, but some women may reduce their activity due to menstrual discomfort, leading to a decrease in overall energy expenditure. The combined effect of reduced exercise and increased diet may lead to fat accumulation. Moderate walking, yoga, and other low-intensity exercises can help maintain metabolic balance.

5. Emotional factors

Premenstrual emotional fluctuations may affect digestion and absorption function through neuroendocrine pathways, and elevated cortisol levels can promote fat redistribution. Stress eating is also a common trigger, and it is recommended to relieve anxiety and avoid emotional eating through meditation, music therapy, and other methods.

Menstrual weight fluctuations are mostly physiological phenomena. It is recommended to maintain a balanced diet and record the regularity of menstrual cycle changes. Daily sodium intake should be controlled within 5 grams, and water beneficial foods such as winter melon and Job's tears should be increased. If the weight continues to increase by more than 2 kilograms or is accompanied by severe edema, pathological factors such as hypothyroidism and polycystic ovary syndrome should be investigated. Aerobic exercise can be done after menstruation to help burn excess calories, but intense exercise should be avoided to prevent fatigue.