How to limit water retention during menstruation?
Feeling bloated and like you're gaining weight around or during your period? Fluid retention is a symptom that many women experience during their premenstrual syndrome (PMS).
What is water retention?
The menstrual cycle is governed by the hormonal system. As menstruation approaches, often a week before its arrival, estrogen and progesterone raise the level of water in the body. The water will then accumulate most often in the lower abdomen, in the breasts but it also happens that the ankles, legs, fingers and feet swell. This is specific to each woman.
It is then normal to notice a weight gain before or during the period.
Weight gain can also be aggravated by other PMS symptoms, such as digestive problems (constipation), food cravings, etc.
Don't panic if you feel heavier as your period approaches, this is completely normal.
Why does menstruation promote water retention?
It is the hormonal fluctuation that will create this phenomenon of water retention. In fact, progesterone and estrogen increase the amount of water in the body. This is a completely normal phenomenon. During hot weather, water retention is even more noticeable because with the heat, blood vessels tend to dilate and water is then released outside the body. It is this phenomenon that accentuates the sensation of water retention even more.
Our tips for relieving water retention during your period!
Since many PMS symptoms occur before your period, there are ways to reduce the effects of fluid retention.
Eat a diet rich in fiber
It is often forgotten that diet plays an important role in overall wellness and has a huge impact on the menstrual cycle.
Fiber consumption is very important to prevent water retention. You will find fiber in fruits, vegetables, legumes but also in whole grains.
Fiber will help prevent constipation which often occurs when you suffer from water retention. For example, you can eat broccoli, green beans, carrots, red cabbage, but also nuts, pistachios etc...
Reduce your salt intake
Salt will increase water retention. Replace chips and other pre-prepared foods with other less salty foods that will help you reduce the feeling of water retention.
Avoid alcohol and coffee
Like salt, alcohol and coffee should be avoided if you are prone to water retention. They are both stimulants that stimulate water retention.
Stay hydrated and exercise
Although you might think the opposite, to avoid water retention, it is important to hydrate enough to evacuate salt, toxins and everything that is bad for your body. It is recommended to drink about 2 liters of water per day.
In addition, sports during your period can help you reduce the phenomenon of water retention. Indeed, sports activities allow you to evacuate water through perspiration. Prefer gentle sports, i.e. with an effort of endurance and not of intensity, such as walking, hiking, yoga or even cycling!
How to deflate in case of water retention?
Even though water retention occurs mostly before and during menstruation, it can sometimes be more complicated to successfully deflate after your period. To help you, you can :
- massage your most swollen areas with oils with draining properties
- if your water retention is more localized in the lower part of the body, such as on the legs, you can elevate your legs with a cushion or other support when you are sitting or lying down, to help deflate.
In any case, if water retention is too much of a handicap to your daily life and quality of life, consult your doctor.
Period Fluid Retention FAQ
How can I avoid water retention during my period?
During your period, it is common to have water retention. There is no need to worry. There are tips to avoid water retention during your period:
- Limit foods that contain too much salt
- Limit stimulants such as alcohol and coffee
- Increase your fiber intake
- Eat diuretic foods, that is, foods that increase urinary secretion
- engage in physical activity that will help deflate the areas where water retention is felt by stimulating blood circulation
- sleep well and sufficiently
Does water retention cause weight gain?
When you have water retention, it is normal to observe a slight weight gain. This is perfectly normal, so don't worry. Most of the time, it disappears when your period arrives or ends.