According to women’s health experts, gaining weight during your period is normal. While it’s nothing to worry about, it can be annoying. Fortunately, there are ways to manage the fluctuation.
Reasons for Period Weight Gain
1. Hormones are surging
You can likely guess one major reason for period weight gain: Yep, your hormones. “The reason someone may gain weight on their period is that after ovulation, the ovaries produce more progesterone, a natural hormone that can lead to weight gain and bloating,” says women’s health nurse practitioner Barb Dehn, vice president of women’s health at Peppy. Obstetrician gynecologist and Menopause Bootcamp author Dr. Suzanne Gilberg-Lenz, MD, adds that estrogen also plays a role. “Estrogen peaks just before the menses, or bleeding, and can contribute to bloating,” she says.
2. The body is retaining more water
Dr. Gilberg-Lenz and Dehn both say that the rise in progesterone and estrogen can lead to water retention and bloating. “Progesterone levels rise and then fall during the second half of the cycle and contribute to breast tenderness and water retention,” Dr. Gilberg-Lenz says, adding that gaining three to five pounds during this time is normal. OB-GYN Dr. Charis Chambers, MD, says that this happens with estrogen too, having the same effect.
3. You may have an underlying issue
“Having underlying conditions like endometriosis and fibroids may worsen bloating and thus increase risk of period weight gain,” Dr. Chambers says. Dehn agrees, saying the reason this happens is due to hormones that are out of balance, leading to fluctuating hormones and irregular periods. “The weight gain from polycystic ovary syndrome (PCOS) stems from an underlying insulin resistance meaning that women have much more difficulty maintaining a healthy weight no matter what they eat,” she says. “It’s not fair and it’s not their fault—it’s biology!”
4. You’re craving higher calorie foods
All three experts say that another reason for period weight gain could be due to a change in eating habits. “Another factor is that the hormonal changes in our cycle can lead to a spike in cravings for salty and sweet foods, not for healthy vegetables and salads. These cravings can add additional calories, making weight gain more likely,” Dehn says. Dr. Gilberg-Lenz explains that the rise in estrogen and progesterone leads to an increase in appetite, so there’s a legitimate reason why you may be hungrier and eating more than the other weeks of the month too.
5. You don’t feel like exercising
Period fatigue is real. “Many people who experience periods also find that the bloating and breast tenderness makes them less interested in exercising, which also contributes to weight gain,” Dehn says. It can be hard to muster up the motivation to get to the gym on a day when you’re feeling energized; throw cramps and fatigue into the mix and it’s a heck of a lot harder.
How to Manage Period Weight Gain
While period weight gain can be annoying, all three experts emphasize that it’s both completely normal and temporary. “Keep in mind any human can gain up to five pounds on a typical day of life,” Dr. Gilberg-Lenz says. Truly, the experts say, you don’t have to do anything about period weight gain. If you aren’t up to working out or you find yourself eating more than you typically do, that’s not only okay, it’s what listening to your body looks like. If bloating and feeling uncomfortably full are what you’re dealing with, there are remedies that can help. Dr. Chambers recommends taking an over-the-counter medication such as Midol Bloat Relief, for which she is a partner. “This can help decrease period water weight gain and bloating,” she says. She also says that certain foods can make someone more prone to bloating, such as dairy, salty foods or spicy foods. Dehn recommends being especially mindful of getting enough fiber during your period and eating extra vegetables and fruit. This will help support the digestive tract and healthy bowel movements, which will also help reduce bloating. Dr. Chambers says that period weight gain tends to resolve itself three to five days after the end of menses. However, if you find that you’re experiencing weight gain each month and it’s not coming off, Dehn recommends seeing a healthcare provider. There may be an underlying reason that your doctor can help you pinpoint and troubleshoot. Period weight gain is nothing to worry about. It’s completely normal and temporary. And it certainly shouldn’t be a reason to deny yourself a delicious sweet or salty snack. Next up, find out how COVID can affect your period.
Sources
Barb Dehn, women’s health nurse practitioner and vice president of women’s health at Peppy.Dr. Suzanne Gilberg-Lenz, MD, obstetrician-gynecologist and Menopause Bootcamp author Dr. Charis Chambers, MD, obstetrician-gynecologist
