Menstruation is a natural, beautiful phenomenon of nature that also resembles the moon’s waxing and waning cycle. Some might not believe in speculation, but according to recent studies, the moon cycle has a great influence on our body, mood, and sleep. In contrast, menstrual for some ladies is a painful, discomforting, and mood-swing experience.

Everything has two sides, positive and negative, so menstruation. Nevertheless, here in this article, our focus is to know whether the onset of menstruation is related to weight gain. What foods can you eat to curb the pain and weight gain?

Does menstruation cause weight gain?

According to statistics, obesity is more prevalent in women than men, and overweight women have a higher mortality risk [1]. There are different reasons for this phenomenon; however, one of them is the menstruation cycle

Some studies show that an increase in Body Mass Index (BMI) strongly correlates to menarche (onset of first menstruation). In fact, in
underweight girls maintain a lean body or excessively exercise, a delay/retard in the onset of menarche is noticed [4]. In contrast, overweight girls attain puberty in early life and may be at risk of negative post-puberty outcomes.

During puberty, the increase in BMI is more related to menarche than the increase in age. According to studies, before menarche, body fat should be approx. 17% of body weight, but while hitting 18 years for regular/healthy maintenance of the menstrual cycle, the fat percentage should be 22% of body weight [4].

Hence, a legitimate moderate increase in body fat began at the age of 7 and continued till 16-18 years. This increase is mainly due to increased sex hormones, change in body proportion, and skeletal mass [4].

Effect of obesity on menstruation

A legitimate weight gain is the requirement of the situation during puberty. Still, foods high in saturated fats, bad carbs, sodium & sugar-containing foods & low protein intake may be due to genetic and clinical reasons; a girl or woman may gain extra weight with a higher than normal BMI according to age. This situation of being overweight or obese has an adverse effect on menstruation.

Obesity may impact endometrial function and is hence positively related to blood loss and may contribute to heavy menstrual bleeding in women [2, 3,8].

Another problem with obesity or being underweight is a higher risk of dysmenorrhea, i.e., severe and frequent menstrual cramps and pain. In the case of obese women losing weight and attaining a normal BMI could diminish dysmenorrhea [7].

A study in Korea concluded that there is an association between overall obesity or abdominal obesity and irregular menstrual cycle; further, it was also stated that they are directly proportional [6].

Similar results were also put forth in another study that is obesity is associated with abnormalities in period cycle length, duration, and blood loss [8].

Therefore, maintenance of a healthy normal BMI is strongly recommended.

How to maintain a healthy weight

Maintaining a healthy weight is the first mantra for women to avoid excess bleeding & irregularities and for pain-free periods. Since it has been observed that both underweight and overweight women may have a higher risk of increased frequency and severe menstrual cramps.

First of all, if you are planning to lose weight through high-fat diets like keto and Atkins, then let me warn you since eating a high-fat diet during menstruation is not advisable since high-fat foods delay the endometrial repair, which in turn increases blood loss [3, 8]. Therefore, people following this high-fat diet may experience heavy blood flow.

So, you must be wondering what to do to attain a healthy weight. Follow the thumb rule of a healthy diet and weight loss that balanced plate and calories in should be equal to calories out. For example, while planning your meal, care should be taken that half of the plate should be filled with non-starchy colorful fruits and vegetables, ¼ with whole grains complex carbs, and the remaining ¼ with protein.

Any seasonal colorful fruits & vegetables are a great source of fiber, vitamins, and minerals; however, certain vitamins like B12 and D are
minimal in plant-based sources. Hence if you are non-vegetarian, you can get from Poultry and dairy products (which is also a source of protein); if vegetarian, go for sun-exposed mushroom or fortified foods.

The calories in are equal to calories out has a simple description, that is, whatever the number of calories you are eating, see that you are able to burn an equal number of calories throughout the day. To do so, you may adopt various methods like light exercise, portion control, and walking or jogging.

Mind you, here, along with the quantity of calories quality of calories is also important because not all calories are equal. For instance, the calories coming from whole grain flour will nourish you, but calories coming from processed flour will always harm you, so be wise to choose the right kind of calories for you.

Foods for regular pain-free periods

If we overlook the aim and beauty of the menstrual cycle another side of it is a pain and cramps females experience. For a few, it might not have any effect, but for others, it is so severe and uncomfortable that they experience it in doing day-to-day chores.

The irregularities are another problem, but the worst part is that the medicines we take to cure and get regular periods are full of side effects. Hence, what can be best than treating the symptoms of periods by diet with the least side effects?

Very few studies are done in this sector, but little we know is that generation to generation passed on dietary remedies, and certain research
proves those remedies.

One of such research says that the menthol of peppermint consumed in appropriate concentration can reduce the duration and severity of
dysmenorrhea hence the decrease in pain [9].

The best foods which can relieve menstrual pain are those that increase blood and tissue concentration of antispasmodic PGs (PGE-1 and PGE-3), and these PGs are made from essential fatty acids like the omega-3 family. Therefore, foods high in Omega-3 fatty acids, like flax seeds, Avocado, fish oil, chia seeds, Hemp seeds, salmon, sardines, etc., can be excellent [10].

The most common advice our grannies gave to reduce period pain, cramps, and other symptoms are to have Dill, fenugreek & cumin seeds water.
Moreover, scientific research found the same results. Ginger is another readily available ingredient in the kitchen which can be effective as well [11, 12].

We all are aware of the versatility of turmeric, and not to miss, curcumin is also useful in reducing premenstrual syndrome (PMS), probably due to the modulation of neurotransmitters and anti-inflammatory effects [13].

Instead of individual foods, if looking at nutrients level, magnesium, high fiber, Omega 3 fatty acids, vitamin D, K, B1, E, zinc sulfate, calcium, and boron are effective in the management of period pain and cramps. Therefore, the combination of foods containing these dietary nutrients can play a major role in giving you pain-free periods.

For instance, whole grains like brown rice, oats, millet, rye, amaranth, and buckwheat are rich sources of fiber, many micronutrients, and vitamin E and B-complex.

Eating vegetables like cauliflower, asparagus, beans, etc. and fruits like oranges, avocado, banana, etc., and sun-exposed mushrooms & yeast is a good idea since it is a rich sources of magnesium, potassium, vitamin D, E, K, B1, and protein.

The inclusion of nuts, seeds, and pure honey into your snacks during periods and a reduction in intake of high salt and sugar foods throughout the day can highly decrease the pain, cramps, and other symptoms.


Sobin S. Gupta (MSc)
Nutritionist | Researcher | Fitness Coach
Founder of Nutrition Meet

Reference [1] [2] [3] [4] [5] [6] [7] [8]
mi [9]
de=act [10] [11] [12]

xosotin chelseathông tin chuyển nhượngcâu lạc bộ bóng đá arsenalbóng đá atalantabundesligacầu thủ haalandUEFAevertonfutebol ao vivofutemaxmulticanaisbóng đá world cupbóng đá inter milantin juventusbenzemala ligaclb leicester cityMUman citymessi lionelsalahnapolineymarpsgronaldoserie atottenhamvalenciaAS ROMALeverkusenac milanmbappenapolinewcastleaston villaliverpoolfa cupreal madridpremier leagueAjaxbao bong da247EPLbarcelonabournemouthaff cupasean footballbên lề sân cỏbáo bóng đá mớibóng đá cúp thế giớitin bóng đá ViệtUEFAbáo bóng đá việt namHuyền thoại bóng đágiải ngoại hạng anhSeagametap chi bong da the gioitin bong da lutrận đấu hôm nayviệt nam bóng đátin nong bong daBóng đá nữthể thao 7m24h bóng đábóng đá hôm naythe thao ngoai hang anhtin nhanh bóng đáphòng thay đồ bóng đábóng đá phủikèo nhà cái onbetbóng đá lu 2thông tin phòng thay đồthe thao vuaapp đánh lô đềdudoanxosoxổ số giải đặc biệthôm nay xổ sốkèo đẹp hôm nayketquaxosokq xskqxsmnsoi cầu ba miềnsoi cau thong kesxkt hôm naythế giới xổ sốxổ số 24hxo.soxoso3mienxo so ba mienxoso dac bietxosodientoanxổ số dự đoánvé số chiều xổxoso ket quaxosokienthietxoso kq hôm nayxoso ktxổ số megaxổ số mới nhất hôm nayxoso truc tiepxoso ViệtSX3MIENxs dự đoánxs mien bac hom nayxs miên namxsmientrungxsmn thu 7con số may mắn hôm nayKQXS 3 miền Bắc Trung Nam Nhanhdự đoán xổ số 3 miềndò vé sốdu doan xo so hom nayket qua xo xoket qua xo so.vntrúng thưởng xo sokq xoso trực tiếpket qua xskqxs 247số miền nams0x0 mienbacxosobamien hôm naysố đẹp hôm naysố đẹp trực tuyếnnuôi số đẹpxo so hom quaxoso ketquaxstruc tiep hom nayxổ số kiến thiết trực tiếpxổ số kq hôm nayso xo kq trực tuyenkết quả xổ số miền bắc trực tiếpxo so miền namxổ số miền nam trực tiếptrực tiếp xổ số hôm nayket wa xsKQ XOSOxoso onlinexo so truc tiep hom nayxsttso mien bac trong ngàyKQXS3Msố so mien bacdu doan xo so onlinedu doan cau loxổ số kenokqxs vnKQXOSOKQXS hôm naytrực tiếp kết quả xổ số ba miềncap lo dep nhat hom naysoi cầu chuẩn hôm nayso ket qua xo soXem kết quả xổ số nhanh nhấtSX3MIENXSMB chủ nhậtKQXSMNkết quả mở giải trực tuyếnGiờ vàng chốt số OnlineĐánh Đề Con Gìdò số miền namdò vé số hôm nayso mo so debach thủ lô đẹp nhất hôm naycầu đề hôm naykết quả xổ số kiến thiết toàn quốccau dep 88xsmb rong bach kimket qua xs 2023dự đoán xổ số hàng ngàyBạch thủ đề miền BắcSoi Cầu MB thần tàisoi cau vip 247soi cầu tốtsoi cầu miễn phísoi cau mb vipxsmb hom nayxs vietlottxsmn hôm naycầu lô đẹpthống kê lô kép xổ số miền Bắcquay thử xsmnxổ số thần tàiQuay thử XSMTxổ số chiều nayxo so mien nam hom nayweb đánh lô đề trực tuyến uy tínKQXS hôm nayxsmb ngày hôm nayXSMT chủ nhậtxổ số Power 6/55KQXS A trúng roycao thủ chốt sốbảng xổ số đặc biệtsoi cầu 247 vipsoi cầu wap 666Soi cầu miễn phí 888 VIPSoi Cau Chuan MBđộc thủ desố miền bắcthần tài cho sốKết quả xổ số thần tàiXem trực tiếp xổ sốXIN SỐ THẦN TÀI THỔ ĐỊACầu lô số đẹplô đẹp vip 24hsoi cầu miễn phí 888xổ số kiến thiết chiều nayXSMN thứ 7 hàng tuầnKết quả Xổ số Hồ Chí Minhnhà cái xổ số Việt NamXổ Số Đại PhátXổ số mới nhất Hôm Nayso xo mb hom nayxxmb88quay thu mbXo so Minh ChinhXS Minh Ngọc trực tiếp hôm nayXSMN 88XSTDxs than taixổ số UY TIN NHẤTxs vietlott 88SOI CẦU SIÊU CHUẨNSoiCauVietlô đẹp hôm nay vipket qua so xo hom naykqxsmb 30 ngàydự đoán xổ số 3 miềnSoi cầu 3 càng chuẩn xácbạch thủ lônuoi lo chuanbắt lô chuẩn theo ngàykq xo-solô 3 càngnuôi lô đề siêu vipcầu Lô Xiên XSMBđề về bao nhiêuSoi cầu x3xổ số kiến thiết ngày hôm nayquay thử xsmttruc tiep kết quả sxmntrực tiếp miền bắckết quả xổ số chấm vnbảng xs đặc biệt năm 2023soi cau xsmbxổ số hà nội hôm naysxmtxsmt hôm nayxs truc tiep mbketqua xo so onlinekqxs onlinexo số hôm nayXS3MTin xs hôm nayxsmn thu2XSMN hom nayxổ số miền bắc trực tiếp hôm naySO XOxsmbsxmn hôm nay188betlink188 xo sosoi cầu vip 88lô tô việtsoi lô việtXS247xs ba miềnchốt lô đẹp nhất hôm naychốt số xsmbCHƠI LÔ TÔsoi cau mn hom naychốt lô chuẩndu doan sxmtdự đoán xổ số onlinerồng bạch kim chốt 3 càng miễn phí hôm naythống kê lô gan miền bắcdàn đề lôCầu Kèo Đặc Biệtchốt cầu may mắnkết quả xổ số miền bắc hômSoi cầu vàng 777thẻ bài onlinedu doan mn 888soi cầu miền nam vipsoi cầu mt vipdàn de hôm nay7 cao thủ chốt sốsoi cau mien phi 7777 cao thủ chốt số nức tiếng3 càng miền bắcrồng bạch kim 777dàn de bất bạion newsddxsmn188betw88w88789bettf88sin88suvipsunwintf88five8812betsv88vn88Top 10 nhà cái uy tínsky88iwinlucky88nhacaisin88oxbetm88vn88w88789betiwinf8betrio66rio66lucky88oxbetvn88188bet789betMay-88five88one88sin88bk88xbetoxbetMU88188BETSV88RIO66ONBET88188betM88M88SV88Jun-68Jun-88one88iwinv9betw388OXBETw388w388onbetonbetonbetonbet88onbet88onbet88onbet88onbetonbetonbetonbetqh88mu88Nhà cái uy tínpog79vp777vp777vipbetvipbetuk88uk88typhu88typhu88tk88tk88sm66sm66me88me888live8live chelseathông tin chuyển nhượngcâu lạc bộ bóng đá arsenalbóng đá atalantabundesligacầu thủ haalandUEFAevertonbóng đá world cupbóng đá inter milantin juventusbenzemala ligaclb leicester cityMUman citymessi lionel百家乐AG百家乐AG真人AG真人爱游戏华体会华体会im体育kok体育开云体育开云体育开云体育乐鱼体育乐鱼体育欧宝体育ob体育亚博体育亚博体育亚博体育亚博体育亚博体育亚博体育开云体育开云体育棋牌棋牌沙巴体育买球平台新葡京娱乐开云体育mu88qh88


Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.