Reasons You Gain Weight During Period And What We Can Do

Before and during the period, many women suffer from mood swings, cravings, fatigue and abdominal pain. Many feel bloated, their pants pinch and the number on the scale goes up. But where does the pre and period weight gain come from? And what can women do about it?

How does water retention and the resulting increase in weight come about?

Before and during the period, many women feel bloated by water retention and the scales also show significantly more than before – sometimes up to four or five kilos. This is due to the ups and downs of hormones.
The reason for the water retention is the permeability of the capillary wall in the tissue for proteins. The leakage of liquid and proteins into the connective tissue causes a deficiency symptom in the blood vessels. The body then responds by producing various other hormones that also retain water and salt in the body. When thirst increases, the body retains more water. The ratio of the hormones estrogen and progestin
is also responsible for water retention. When there is too much estrogen in the body, the amount of fluid circulating in the body increases, while it weakens the pumping ability of the lymph glands. This also causes the water to accumulate in the tissue.

6 tips against water retention

Water retention before and during your period is completely natural and unfortunately it is not possible to get rid of it completely. However, there are a few tricks you can use to keep them in check:

1. Less salt, more potassium
   Starting in the second half of the cycle, it is advisable to limit salt consumption and to include more potassium-rich foods such as broccoli, beetroot, bananas, carrots, raspberries, peppers or legumes in your diet. This mineral regulates the water balance, among other things.
2. Drinking water and tea It
   sounds paradoxical at first, but it helps against water retention: If the body gets enough liquid, waste products and thus also water and protein retention are flushed out of the tissue.
3. Avoid alcohol and sugar
   Sugary foods and alcohol are anything but healthy and should be avoided in principle. If we consume too much sugar or alcohol, the fluid accumulates in the tissues.
4. Stress and relief for the legs
   We also owe water retention to gravity. When sitting, the legs should therefore be higher than the pelvis. This relieves the tissue, promotes blood flow and avoids deposits. At the same time, enough exercise and sport is advisable. Exercise also stimulates blood flow and prevents deposits. At the same time, muscle activity strengthens the veins.
5. Contrast baths and massages
   For pleasant contrast baths, the water is alternately set from very cold to pleasantly warm. Regularly used alternating baths strengthen the blood circulation. Brush massages also work. After the contrast bath, cream your legs with a cream or ointment containing ingredients such as mountain pine, eucalyptus and menthol. These ingredients also promote blood circulation and help against tired and heavy legs.
6. Protein-rich foods
   The amino acids in proteins can also help against water retention. Lean meat and dairy products such as quark, yoghurt or a protein shake are ideal. At the same time, protein is very filling and prevents cravings.

Weight gain from cravings

Cravings before your period are annoying. The body craves chocolate or ice cream, the blood sugar level takes a rollercoaster ride, you get tired and sluggish. The cause of the craving is the falling concentration of serotonin in the blood. The hormones norepinephrine, dopamine and glutamic acid are also at a low point. At the same time, more cortisol is released, which also promotes cravings. In order to compensate for this deficiency in the brain, the body requires certain foods that promote the happy hormones again. In addition, the metabolism runs at full speed a few days to a week before the menstrual period. Menstruation stimulates the body quite a bit and it burns about 100 to 300 more calories during this phase. For this reason, he needs more energy, which manifests itself in an increased appetite.

4 tips against cravings

1. Tryptophan-Rich Foods
   In order to stimulate serotonin and dopamine in the brain, it makes sense to eat tryptophan-rich foods. These are mainly bananas, kiwis, dates, pineapples, tomatoes, cashew nuts, walnuts and cocoa.
2. Exercise and sport
   Whether in the fresh air, in a group or alone in the gym: exercise and sport help against food cravings. Activity causes the reward center in the brain to release dopamine and serotonin. A win-win situation.
3. Vitamins and fatty acids Vitamin D
   and B6 in particular are considered to be true serotonin boosters. Omega-3 fatty acids also increase the production of the happy hormones. Vitamin B6 is plentiful in nuts and avocados, while omega 3 is found in oily fish. The sun provides vitamin D. In the event of strong cravings, the omega 3 and vitamin D content can be checked. If there is a deficiency, it is advisable to compensate for the deficiency with the appropriate food supplement.
4. Drinking enough water
   Thirst is often confused with cravings! That’s why you grab a glass of water when you feel the craving for sweet snacks or savory nibbles. A few minutes after drinking, the craving should have subsided. Drink at least 1.5 to 2 liters of water or unsweetened tea throughout the day – this curbs the appetite and boosts the metabolism.