A few days before menstruation, many women notice swelling of the face, abdomen, arms, and legs. Swelling can result in weight gain. We find out if this is normal and explain how to prevent such problems.
Is it normal to have swelling before your period?
In short, this is a normal variant. Scientists have identified about 150 symptoms that precede menstruation. This complex of manifestations is called premenstrual syndrome (PMS). According to statistics, half of women face physiological and psychological difficulties before menstruation. Most women may complain of unpleasant symptoms a couple of days before the onset of menstruation, some – 5 days.
Edema is not uncommon with PMS. In a study involving 60 women, 65% had it. They had swelling of the face, breasts, abdomen and pubic area, hands and forearms, thighs and legs. Other common symptoms of premenstrual syndrome include irritability, low mood, weakness, sleep problems, angry outbursts, headaches and decreased libido.
Why does PMS occur?
It is difficult to name the exact reason why premenstrual syndrome with all its accompanying symptoms appears. Scientists suggest several mechanisms for the occurrence of this condition.
One of the most likely is fluctuations in hormone levels. This is indirectly confirmed by the fact that symptoms of premenstrual syndrome appear after ovulation. Around this time, the level of the hormones estrogen and progesterone drops . Usually, unpleasant symptoms disappear immediately after the end of menstruation, when the level of these hormones increases again. Fluctuations in estrogen and progesterone levels also affect other hormones, such as aldosterone. Aldosterone regulates salt and water balance. Its excess leads to bloating and fluid retention in the body – hence the swelling.
A possible cause of a bad mood during PMS is changes in the level of serotonin in the brain. Serotonin is a neurotransmitter: a substance that transmits signals between nerve cells. Serotonin is called the “happiness hormone”: it is responsible for a good mood, a stable emotional state, and a feeling of calm. A lack of serotonin is blamed for the development of depression, anxiety, and other mental disorders. Apparently, low serotonin levels can lead to premenstrual depression, fatigue, and sleep problems. A deficiency of the neurotransmitter can also cause cravings for food, and overindulging in sweets and salty snacks is another risk factor for the development of edema.
What to do to avoid swelling and relieve PMS symptoms
There are several tips that can help in the fight against edema. It is not necessary to follow all the rules at once, it is important to try and apply the recommendations gradually.
Limit salt in your diet
WHO recommends consuming no more than 5 g of salt per day: this is 1 teaspoon. Salt is quickly absorbed in the intestines, and the body compensates for its excess by taking in additional fluid to return the disturbed water-salt balance to normal. This effect can be quickly felt by intense thirst. Over time, the body will get rid of excess fluid, but you should not aggravate swelling before menstruation.
Reduce your intake of sweets
Glucose, like salt, can retain water in the body. Experts from the American College of Obstetricians and Gynecologists recommend adding foods rich in complex carbohydrates to your menu. Such a diet helps reduce cravings for sweets and improve your mood. Complex carbohydrates are found in barley, brown rice, beans and lentils, as well as in products made from whole grains, such as whole grain bread, pasta and cereals.
Sometimes doctors recommend magnesium supplements to reduce water retention, but you should only take these supplements after consulting a specialist. You can add magnesium-rich foods to your daily diet : nuts, whole grain bread, spinach, beans, and low-fat yogurt.
Try lymphatic drainage massage
The procedure improves blood circulation and lymph flow, and as a result helps reduce swelling. You can seek help from a professional massage therapist or master the technique yourself. You can massage your face with your hands or rollers or massagers made of natural stone.
It is important to move along the lines of least stretching – Langer’s lines: this way the skin will not sag and deform. If you follow the technique, the result will be noticeable immediately.
Massage should not be performed when there are open wounds, boils or abscesses on the skin. Other contraindications include vomiting, nausea, stroke, traumatic brain injury and fever.
Consult a doctor
In difficult cases, a specialist may prescribe diuretics. They reduce fluid accumulation. It is important to remember that taking nonsteroidal anti-inflammatory drugs, such as ibuprofen, and diuretics at the same time can damage the kidneys. Therefore, you should not take diuretics on your own – only under the supervision of a doctor.
Try to relax
Swelling before your period is not the most pleasant thing, but it will still go away in a couple of days after your period starts. So you can take a break and try, for example, breathing exercises, meditation, and yoga. Although there is no direct connection with swelling, such practices reduce anxiety, help fight depression, and improve well-being. And a systematic review of chronic low back pain involving 967 patients showed that daily yoga classes reduce intense low back pain in the long term.