How to prevent pre-period weight gain? Here's my simple guide.

Oh, the joys of womanhood: hormones, cravings, and pre-period weight gain. Although pre-period weight gain is a common and entirely normal part of the menstrual cycle, caused by temporary water retention, it's far from fabulous when your clothes suddenly feel tighter, and you feel like you resemble a long-lost cousin of the Michelin Man.

Don't you wish you could just sidestep those days? Well, you're not alone. Personally, I love to avoid these days as much as possible.

When I am not mindful of my diet and lifestyle in the weeks leading up to my period, I tend to expand quite a lot. Typically my water retention lasts little over a week, and I am usually back to normal by day 2 or 3 of menstruation.

While it might not sound like a long time, it can feel like an eternity. And if you got an important event coming up during this period, feeling bloated and like you've doubled in size is far from ideal.

Also, just to be clear, this post isn't about criticizing our bodies or trying to attain unrealistic standards. It's about finding ways to navigate through these times with minimal discomfort and feeling and looking our best, no matter the time of the month.

So, if you're curious to know how I've managed to keep this pre-period weight gain annoyance at bay, you're in the right place.

Over the years, I've discovered strategies that work for me, and I'm excited to share them with you. With a little bit of know-how and a whole lot of self-care, we can make those "Michelin Man" moments fewer and farther between.

The menstrual cycle

But first, let's take a brief journey through the menstrual cycle to better understand why this happens.

So, the average length of a menstrual cycle is described to be 28 days; however, it obviously varies from woman to woman. The cycle consists of two primary phases: the follicular phase (spanning from the first day of the period until ovulation) and the luteal phase (extending from after ovulation until the next period). Generally, ovulation occurs around day 14 of the cycle.

Throughout the cycle, our hormones fluctuate, and the two main hormones we're going to talk about are progesterone and estrogen.

Follicular Phase: During the first days of the follicular phase, both estrogen and progesterone levels are low often resulting low energy levels.
However, around day 4 of a 28-day cycle, estrogen gradually begins to rise, while progesterone remains low until the luteal phase. Typically, by day 4, most of the extra water weight gained should have been shed.

The increase in estrogen typically results in higher energy levels, improved appetite regulation, and an enhanced mood. Estrogen triggers the release of serotonin, the 'feel-good' neurotransmitter, leading to an improved mood and an overall sense of well-being. Additionally, estrogen helps improve insulin sensitivity, making our bodies more efficient at processing carbohydrates. Also, estrogen helps us to tolerate stress better. Estrogen levels peak before ovulation and then decrease afterward.

Luteal Phase: After ovulation, the body enters the luteal phase, characterized by an increase in progesterone levels. This rise in progesterone is responsible for slowing down digestion, increasing cravings, and potentially causing our bodies to retain more water.

Also, we are more likely to feel more tired and experience a low mood during the luteal phase due to hormonal fluctuation and potential decease in magnesium in our body.

When it comes to water retention, what happens is that elevated progesterone stimulates the release of the hormone aldosterone, which is produced by the adrenal glands. Aldosterone plays a crucial role in regulating the balance of sodium and potassium in the body. When aldosterone levels are elevated, the kidneys retain more sodium and excrete more potassium, typically leading to an increase in sodium levels. High sodium levels in the body cause it to retain water, resulting in this unwanted pre-period weight gain.

During the luteal phase, estrogen also increases, although not as significantly as in the earlier follicular phase of the cycle. As the period approaches, both estrogen and progesterone levels decrease in the week leading up to it.

PREPARATION IS THE KEY to avoid pre-period weight gain

Now, let's talk strategy. Like everything else in life, preparation is key, and the same goes for addressing pre-period weight gain. Waiting until I can't fit into my clothes is already a bit too late.

As we discussed above, after ovulation, progesterone levels begin to rise. This increase typically causes the body to retain more sodium and water, leading to pre-period weight gain. Hence, in general, I start making adjustments to my diet and lifestyle around two weeks before my period.

During the first half of my cycle, I can be more relaxed with my diet and lifestyle, but in the second phase, I need to be more mindful if I want to avoid pre-period weight gain.

THE GAME PLAN, here's everything I do in the second phase

Minding the sodium intake: During this phase when our bodies tend to retain more sodium, I am particularly conscious of my consumption of foods high in sodium. Don't get me wrong; it's not like I completely avoid sodium. Sodium is an essential mineral for our bodies, but I make sure I don't overindulge during that time of the month. And, It's not just the usual suspects like processed fast foods and snacks; even seemingly healthy or innocent choices like olives and seaweed crisps are actually high in sodium. So, the best thing to do is read the labels.

Reduce grains and high carb foods: Obviously, sugar and processed carbs are an absolute no-go. However, I also cut back on high-carb foods in general, regardless of whether they are considered healthy carbs.
Eating high-carb foods also contributes to water retention because carbohydrates cause the body to store glycogen, a type of stored energy that binds to water molecules. For every gram of glycogen stored, your body can hold on to about 3-4 grams of water.
Don't get me wrong; I do eat some grain carbohydrates like whole-grain oats and have few pieces of dark chocolate. However, I mainly base my diet around lean proteins, healthy fats, plenty of vegetables and berries, and some fruit.

Avoid Bloating Foods: As previously mentioned, alongside water retention, our digestive processes also tend to slow down, leading to bloating. So it's about figuring out what foods cause you to bloat.
Broccoli, lentils, cauliflower, and sprouts are some of those foods on my "skip" list around week before my period. I also watch my nut intake to avoid excess bloating.

Nourishing my body with foods rich in Magnesium and Potassium

I ensure my diet is filled with foods rich in magnesium and potassium.

Potassium, an essential mineral, plays a crucial role in maintaining fluid and electrolyte balance in the body.
As mentioned earlier, when aldosterone levels rise, the kidneys retain more sodium and excrete more potassium. This is why loading my diet with potassium-rich foods is essential.

Some of the potassium-rich foods include tomatoes and avocados, as well as spinach, butternut squash, sweet potatoes, and salmon.

Magnesium is another essential mineral to pay attention to, as it plays a vital role in various physiological processes, including the maintenance of energy levels and combat water retention.

Before menstruation, magnesium levels often decrease, which can contribute to various PMS symptoms. Hence, maintaining a diet rich in magnesium-rich foods is super important for me.

Some of the foods naturally high in magnesium include leafy green vegetables (such as spinach and kale), nuts and seeds (like almonds, pumpkin seeds, and chia seeds), as well as cocoa and dark chocolate.

Stay hydrated: When we are adequately hydrated, your body is less likely to retain excess water. Moreover, staying hydrated supports digestion, circulation, and nutrient transport, supporting overall well-being.

And let's not forget that often we confuse dehydration for hunger, and during the period of the month when we tend to have increased hunger and cravings, it's crucial to stay well-hydrated to help manage these sensations more effectively..

Prioritize Sleep: As we know sleep is the foundation of physical and mental health. In an ideal world, I would like to get 7-8 hours of sleep every day; but it's not always the case. However, during the second half of the cycle, I make an extra effort to get those precious hours of rest.

Lack of sleep contributes to inflammation, water retention, triggers cravings, and increases appetite, among many other negative effects on our health and well-being.
So, during the phase of the cycle when we tend to experience more cravings, hunger and water retention due to hormonal changes, it is crucial not to worsen the situation by skimping on sleep.

Stay active : Physical activity becomes my closest ally during this phase. While I might occasionally skip a few workout sessions in the first part of the cycle, it's crucial to maintain regular exercise during the luteal phase.
Regular movement is essential to prevent fluid buildup in the body tissues. However, as you probably know, that is not all. As we know, beyond its physical benefits, regular physical activity has the power to uplift our mood, boost our spirits, and contribute significantly to our overall mental and emotional wellness.

Seek additional support from herbal teas: Including certain teas in your diet can also help with reducing water retention and bloating.
I love fennel tea the most, love the taste of it, and it has always helped me with bloating associated with indigestion.

Here are some of the popular teas recommended for reducing bloating, indigestion and water reaction:

Fennel Tea: Fennel tea is a popular tea used to alleviate digestive issues and bloating. It is also has a mild natural diuretic effect and potentially helping to reduce water retention as well.

Dandelion Tea: Dandelion tea is a well-known natural diuretic. It can help promote urine production and assist in flushing out excess fluids. It also contain potassium, which can counteract the potential loss of this mineral due to increased urination.

Peppermint Tea: Peppermint tea has natural digestive properties that can help alleviate bloating and discomfort. It can also have a calming effect on the muscles of the gastrointestinal tract.

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So there you have it, And there you have it, my pre-period survival guide to tackle that pesky pre-period weight gain.
Remember, it's all about tuning into your body, understanding what works for you, and what makes you feel your best.

xoxo Jane

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