Weight Gain before Menstruation?
Edema and weight gain (~ 1-3 kg) usually appear a few days before menstruation, but in some women, even in 2 weeks.
This is due to hormones – a drop in estrogen levels and an increase or decrease in progesterone production, which affects fluid exchange.
Our Tissues store more water and the weight is increased precisely due to the liquid, not the “fat”. Plus bloating and increased appetite (the hormones progesterone and serotonin are the main ones responsible for this).
Lower than normal serotonin levels can increase sugar cravings. And if you are not able to control this and consume excessive amounts of fast and unhealthy carbohydrates, this can already lead to excess accumulation of adipose tissue.
Constipation or diarrhea, discomfort and bloating of the intestines appear due to the weakening of peristalsis and relaxation of the intestinal muscles with progesterone, the accumulation of large amounts of prostaglandins.
In addition to all of the above, you may experience:
- Headache or pain in the lumbar region;
- Weakness, fatigue;
- Oily skin, “acne”;
- Mood swings, irritability, decreased libido.
- Symptoms can vary from month to month and are highly individual for each of you.
What to do?
It is important to understand that you are a woman, and this is relatively normal. Some 90% of us experience PMS symptoms. This is how we are made, this is our physiology.
P.S If on critical days you have an overwhelming desire to eat something forbidden, hang a sign in the kitchen saying: “PMS will go away, but the weight will remain.” It will help you to refrain from “junk” food.
1. Drink plenty of water.
It sounds illogical, but if the liquid is supplied in sufficient quantity, then your body will not “store” it for use.
Adequate amount of external fluid reduces tissue water retention. Don’t limit yourself))
2. Healthy eating.
Do not eat fatty foods these days: lard, pork, all kinds of sausages and high-fat cheeses. Forget about fried potatoes, chicken and all-purpose mayonnaise. Limit your intake of pickles, alcohol, beer, and especially sweets (pastries, chocolate).
A few days before your period and throughout all the “red” days, your diet should consist of various cereals, grain breads, vegetables and fruits. It is worth including lettuce, cabbage, apples, broccoli in the menu as often as possible.
And instead of sweets, you can pamper yourself with bananas, dried apricots, watermelons, sunflower seeds and nuts. If you cannot do without meat, give preference to poultry fillets. Avoid salty foods, sugary and caffeinated drinks.
3. Reduce salt intake, limit or eliminate altogether.
4.Reduce your intake of caffeine and refined sugar, alcohol and nicotine.
5. Regular physical activity.
Minimum 40 minutes of exercise every day. Reduce fluid retention, get rid of “excess” water, massage, yoga, swimming, walking, exercises.
This can be also a 15-minute exercise in the morning, or a dance session if 40 min is a lot for you. At the same time, it is very important that the training brings emotional pleasure, leaves pleasant sensations of warmth in the body, and does not take all your strength away.
Scientific studies have shown that exercise reduces appetite. This is due to an increase in the level of adrenaline and norepinephrine in the blood against the background of muscle work. In addition to the fact that these hormones help break down fats, they also help to increase the tone of the brain, reducing the depressive mood of the body. Accordingly, the body ceases to feel the need for food as an antidepressant.
Do all of this regularly, not 7 days a month. Plus, diuretics can be used for several days (verospiron and others). The doctor selects the drug and the dose. And magnesium supplements (reduce fluid retention, etc.) Although data on the benefits of these supplements are very limited.
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