TEMPO.CO, Jakarta -You have been exercising and eating a healthy diet all this time. But when you hit the scale at the end of the week, you see a higher number than last week. You feel heavier and your clothes appear a little tighter. Does this happen to you every month near the cycle menstruation You?
If so, then you are not alone. Improvement body weight when menstruation is real and quite normal. Nearly 5 painful days a month, most women gain weight but it’s only temporary.
The fluctuation in the scale during the monthly menstrual cycle is mostly due to water retention. This is due to the hormones-estrogen and progesterone, which decrease rapidly before menstruation. This drop in hormone levels tells your body that it is time to start menstruating. These two hormones are also responsible for regulating electrolyte balance and fluctuations in them force the tissues to accumulate more fluid, resulting in water retention, or edema.
The water retention process often causes swelling or inflammation of the area breast and your stomach. So, the weight gain during that period is basically water and not fat. As soon as your period is over, hormone levels return to normal and you lose all the weight you gain.
This hormone can also make you feel bloated and your clothes feel tighter. Third, during this period, the craving for unhealthy and fattening foods increases. Most of the time women give in to their desires and binge eat. That’s because of a drop in the level of progesterone, which acts as an appetite stimulant. Eating foods high in sugar or high in fat can increase your calorie intake and low physical activity can easily lead to weight gain.
Most women gain 2 to 3 pounds during menstruation. But this weight is generally the weight of water and once the period is over the extra weight will be lost automatically. Changes usually start to appear 3 to 4 days before the monthly cycle and disappear 2-3 days after that. Other normal symptoms seen during this period include:
– Angry nature
– Social withdrawal
– Aches and pains
– Skin problems
– Stomach ache
– Thirst and appetite change
– breast pain
There is no need to worry about gaining water weight during this period. That’s perfectly normal. You just need to avoid eating food unhealthy, sugar and fat-laden foods. Weight gain caused by overeating is permanent and you will need to make an extra effort to lose that extra weight.
Here are some things you can do during menstruation to stay healthy.
– Drink more water
Drink enough water throughout the week. This will help maintain electrolyte levels in the body and prevent your body from retaining fluids.
– Eat fiber rich foods
Eating fiber-rich foods can prevent constipation, which has been common during this time. Fiber will make bowel movements easier and prevent you from overeating.
– Reduce salt intake
Eating too much salt during this time can increase water retention and make you feel even more bloated. So, as much as possible avoid excessive salt intake.
It’s okay to exercise during that period. Even if you choose to do low impact workouts, it doesn’t matter. Do not miss.