Periods aren't always easy, and that bloated, heavier feeling many women notice is all too real. As a registered nutritionist, Anita Mulderij shares the science-backed reasons and practical tips to feel better.
Anita Mulderij: "You're not imagining it—many women gain a few pounds during their period. Here's why it happens."
Fluctuating hormones are the primary culprit. Just before menstruation, estrogen peaks, often leading to water retention that causes bloating and temporary weight gain.
Once your period starts, estrogen drops, which can trigger cramps. Progesterone in the second half of your cycle also promotes fluid retention and weight gain. Some women even notice fuller breasts—sometimes a full cup size larger—though it can feel tender.
Cravings for sweets or binge eating pre-period? You're in good company. Many women seek out high-fat, sugary foods, which are calorie-dense and exacerbate fluid retention, amplifying bloating and scale numbers.
Also read the nutrition tips for during your period.
Stay active, even if you're feeling low energy—light movement helps reduce fluid buildup through sweating and boosts your mood. Regular exercise supports overall weight management too.
Steer clear of fast carbs and trans fats. Opt for whole, unprocessed foods low in carbs but rich in healthy fats, proteins, and fiber: think lean meats, fish, eggs, nuts, seeds, plenty of vegetables, and a serving of fruit daily. This stabilizes blood sugar, curbs sweet cravings, and keeps you satisfied.
Reduce salt intake, as it promotes fluid retention—especially unhelpful now.
Want more tips for a healthy body? Visit JasperAlblas.nl for free nutrition advice and tasty recipes.
By Anita Mulderij | Image: Shutterstock
