What to do if menstruation occurs during weight loss

During the weight loss period, menstruation can be addressed by adjusting dietary structure, moderate exercise, supplementing nutrition, regulating emotions, and resuming exercise after menstruation. Weight fluctuation during menstruation is usually caused by hormone changes, water and sodium retention and other factors.

1. Adjust dietary structure

During menstruation, extreme dieting should be avoided, and daily calorie intake should not be less than 1200 calories. It can increase iron rich foods such as lean meat and animal liver, combined with high vitamin C content broccoli and kiwifruit to promote iron absorption. Reducing the intake of refined sugar and high salt foods, replacing some refined rice and flour with whole grains, can help stabilize blood sugar and alleviate edema.

2. Moderate Exercise

It is recommended to choose low-intensity exercise such as walking or yoga three days before menstruation, and avoid handstands or abdominal compressions. After reducing the amount of bleeding, aerobic exercises such as brisk walking and swimming can be gradually resumed, with a single session duration controlled within 30 minutes. When dysmenorrhea is obvious, exercise should be paused and hot compress should be used to relieve symptoms.

3. Nutritional supplementation

It is important to focus on supplementing magnesium and B vitamins, with a daily intake of 300 grams of dark green vegetables and 50 grams of nuts. Drinking ginger and red date tea can improve blood circulation, but avoid stimulating drinks such as strong tea and coffee. Individuals with low hemoglobin levels can take ferrous succinate tablets or polysaccharide iron complex capsules according to medical advice.

4. Regulating Emotions

Menstrual estrogen fluctuations can easily trigger anxiety, and stress can be relieved through meditation and music therapy. Ensure 7-8 hours of sleep and avoid staying up late to worsen cortisol secretion. When obvious emotional disorders occur, consult a psychologist and use Guweisu tablets to regulate autonomic nervous system function in the short term.

5. Recovery after menstruation

Three days after the end of menstruation, the golden period for weight loss begins, and exercise intensity can be gradually increased to premenstrual levels. It is recommended to use high-intensity interval training combined with resistance exercises, which can increase weekly calorie consumption by 200-300 calories compared to menstruation. Pay attention to monitoring changes in body fat percentage and avoid overly focusing on short-term weight fluctuations.

Weight gain during menstruation is mostly physiological edema, and there is no need for excessive anxiety. It is recommended to continuously measure fasting body weight in the morning after the end of menstruation. If it continues to rise, polycystic ovary syndrome or thyroid dysfunction should be checked. During the weight loss period, menstrual cycle records should be kept. If there is a sharp decrease in menstrual flow or amenorrhea, dieting should be stopped immediately and medical attention should be sought. Daily consumption of foods rich in omega-3 fatty acids, such as flaxseed and salmon, helps regulate endocrine function, and when combined with foot massage, improves pelvic blood circulation.