by Emilia Benton, Cassie Shortsleeve

<p>Some people can even gain up to five pounds (or more) <a href="https://www.womenshealthmag.com/health/g19159584/first-period-health/" id="773cbb0c-2d2a-3577-a3e9-88eb03a1ab38">  during their period </a> , says <a href="https://drstreicher.com/" id="f223a051-3458-377c-a520-d7388b9ab339">  Lauren Streicher </a> , MD, clinical professor of obstetrics and gynecology at Northwestern University Feinberg School of Medicine and the medical director of the Center for Sexual Medicine and Menopause at Northwestern Medicine.</p>

<p>But it's not technically as grim as it sounds-a lot of that <a href="https://www.womenshealthmag.com/sex-and-love/a20639307/horny-on-period/" id="98425449-1024-330a-aee8-41f8cb4dc15c">  period weight gain </a> is water weight (a.k.a., only temporary), because of your BFF, PMS. You retain a lot of fluid when your period comes, and then the weight goes away afterward," says Streicher.</p>

<p>Still, that doesn't make it any less annoying-keep these factors in mind the next time the scale ticks up ever-so-slightly during that time of the month.</p>

<h1> Your hormones are probably to blame.  </h1>

<p>The female sex hormone estrogen peaks during the latter part of your menstrual cycle, right before your period, says Mary Jane Minkin, MD, clinical professor of obstetrics, gynecology, and reproductive sciences at the Yale School of Medicine. And high levels of it can indirectly lead your body to retain fluid, making you feel bloated and potentially causing you to gain a few pounds of water weight. </p>

<p>The good news: Estrogen levels drop as you start your period, so youll feel some relief just in time for the cramps to kick in.</p>

<p>Some women notice their breasts increase by a full size on their periods, due to progesterone. </p>

<p>The other hormone at play here is progesterone, says Natasha Johnson, MD, a gynecologist at Brigham and Womens Hospital in Boston. Progesterone levels spike in the second half of your cycle, leading to water retention, breast tenderness, and sometimes <a href="https://www.womenshealthmag.com/weight-loss/a19950319/what-is-water-weight/" id="0b237b74-6d25-32db-a501-acf5a160b46c">  water weight </a> , she says.</p>

<p>But it's not all bad news: Some women notice their breasts increase by a full size on their periods-again, thanks to progesterone which causes your body to pull fluid from the blood vessels to the tissues, making them appear fuller, perhaps to get ready for a potential pregnancy, she says. But again, this is only temporary, so if you don't get pregnant, your body will go back to normal.</p>

<p>Wild guess: Your period probably doesn't leave you <a href="https://www.womenshealthmag.com/food/a19928538/pms-cravings/" id="d441d9a9-00eb-3057-a105-a7ed08a4d22d">  craving </a> broccoli. It's the salty and sweet stuff that's on your mind.</p>

<p>Unfortunately, those foods are exactly what you don't need right now, says Lisa Dabney, MD, an assistant professor of obstetrics, gynecology, and reproductive science at the Icahn School of Medicine at Mount Sinai. Munching on salty chips and simple carbs, like candy or donuts, leads to fluid retention, she says.</p>

<p>If you're soothing yourself with Dominos and ice cream (seriously, you do you) it's possible that an extra pound may stick around after your period peaces out. (Though, it would take a lot of pizza and ice cream to <a href="https://www.womenshealthmag.com/weight-loss/a19954093/one-day-weight-gain/" id="cdb3bc41-b071-3955-aba6-835b90fe58cc">  actually make you gain a pound of fat in a week </a> ).</p>

<p>If you're trying to lose weight, make sure youre hydrated, seek out <a href="https://www.womenshealthmag.com/weight-loss/a19950821/lean-protein-weight-loss/" id="622817f0-4fa9-3858-af26-674735c924ae">  lean protein </a> like Greek yogurt to keep you full, and <a href="https://www.womenshealthmag.com/weight-loss/a19897546/mindful-eating-tips/" id="b5ee65e2-f5b3-3be4-a684-9ae1aa7bdfea">  eat mindfully </a> to keep your weight-loss goals on track.</p>

<h1> You don't really feel like going to the gym, tbh. </h1>

<p>You feel lazy, bloated, and tired-I get it. But even though hitting the gym may be the last thing on your mind, working up a sweat might help keep your body (and the scale) in check, says Dabney. </p>

<p>That's because sweating helps you shed extra water weight. Plus, that endorphin boost can squash cramps, she says. Then again, if you're not feeling a sweat session, there's no shame in taking a day off.</p>

<h1> You're all kinds of backed up.  </h1>

<p>Your cravings might have you chowing down, but thats not the only reason you could end up with bloating. According to M. Kathleen Borchardt, MD, an ob-gyn at Houston Methodist, the progesterone hormone builds up in your body before your cycle starts and acts as a smooth muscle relaxant-and that slows down spasms in your gastrointestinal tract, which might jam up your digestive tract. </p>

<p>The progesterone can slow down your normal gut motility and result in constipation, Borchardt explains, adding that you can take a probiotic if youre constantly <a href="https://www.womenshealthmag.com/health/a19916310/5-ways-your-period-messes-with-your-pooping-habits/" id="fedf31c9-9695-3fc0-aec1-cdb613b8edb3">  battling the GI bulge during your period </a> . (Taking OTC diuretics, like Midol, <a href="https://www.womenshealthmag.com/weight-loss/a19915077/6-things-you-didnt-know-about-water-pills/" id="7e805801-55f0-3667-a619-42e44a770406">  isnt the best idea </a> , but your ob-gyn might be able to prescribe a diuretic if period-induced bloating is really a major issue for you.)</p>

<p>As an added bonus, if you suffer from the opposite problem (i.e., diarrhea) during your period, the probiotic may help with that, too.</p>

<h1> You're overloading on caffeine (because: fatigue). </h1>

<p>It's really tempting to load up on caffeinated beverages during your period because you feel so damn tired. But suddenly introducing more coffee into your diet can also introduce some, uh, gastrointestinal issues too-namely bloating and discomfort.</p>

<p>But coffee's not the only culprit; anything with caffeine contributes to this-and that goes double for carbonated drinks. </p>

<p>Some women are also often mistaken in thinking carbonated beverages are hydrating," says <a href="https://keck.usc.edu/faculty-search/sara-b-twogood/" id="a8890d71-399d-3143-ae9a-5d8e0c2d4a6d">  Sara Twogood </a> , MD, an assistant professor of obstetrics and gynecology at the University of Southern California Keck School of Medicine. But that's not the case, especially since soft drinks usually also come with a ton of added sugar or artificial sweeteners, which are even worse for bloating.</p>

<h1> Is there anything you can do to fight back against period bloating? </h1>

<p>The good news about period weight gain is that it isnt actual fat, mostly just water weight thanks to your hormones (and the GI irregularity...and less-than-ideal eating and exercise habits). Still, you might not feel like waiting around five to seven days for your period to end before your midsection goes back to normal.</p>

<p>Luckily, you dont have to: There are some fairly quick fixes to at least minimize the period puffiness. </p>

<p>Supplementing with vitamin B and magnesium can help ease period symptoms. </p>

<p>First, drink tons of water, says Borchardt-at least eight glasses eight times per day (roughly two liters) to flush the bloat out of your system. And if you can, stick to your exercise routine in spite of your cramps and fatigue. "At least 30 minutes of exercise daily leading up to and during your cycle, with a good mix between weights and cardio, can help release endorphins and combat the hormonal effects [of your period], she explains.</p>

<p>Lastly, Borchardt says you can combat your hormones-and their side effects on your mood, hydration, and skin-with some supplements to reduce your PMS woes. She recommends vitamin B and magnesium, both of which can reduce bloating and other PMS symptoms.</p>

<p>Other than that, consider that time of the month the perfect excuse to wear your fave flowy dresses or comfy activewear-and just save your skinny jeans for next week, if they don't feel comfortable. </p>

Period Weight Gain Is Not Just In Your Head

Its not just you: The scale really does move (and your jeans really do get tighter) during <a href="https://www.womenshealthmag.com/health/a19992907/long-periods/" id="b9f817b8-a1b6-3b76-a8d0-1fc153c8f329">  that time of the month </a> .

5 Reasons You’re Gaining Weight During Your Period Every Month

<p>Not exactly. Turns out your unsightly nails aren't the worst of your problems. Nail-biting can actually lead to a few other health issues, says Robin Evans, MD, a board-certified dermatologist at <a href="https://www.socodermatology.com/" id="f5c3ee75-5ffa-3a73-acbe-e2fa513819e8">  Southern Connecticut Dermatology </a> and a clinical instructor at the Albert Einstein College of Medicine in New York City.</p>

<p>The main issue? Nail-biting can remove so much of the nail that i can actually increase the risk of developing cuticle and inflammatory infections like paronychia (a bacterial or fungal infection). Also, if you bite your nails so short that you actually draw blood (yes, that happens), it can open up your skin to other viruses like warts and even yeast infections. And if you bite your nails for a long enough time, you can eventually affect the nail matrix, which can cause permanently misshapen nails, says Susan Bard, MD, a board-certified dermatologist at <a href="https://www.vivedermatology.com/" id="ac5c1959-c20a-3fb0-a5c7-00613a3dab64">  Vive Dermatology Surgery and Aesthetics </a> in New York City.</p>

<p>All of that, of course, is in addition to nail-biting being super unsanitary. Not only can you transfer infection from your dirty hands into your mouth but you can also transfer infections from your mouth to your hands, Bard says.</p>

<p>Basically, nail-biting isn't a great idea. But what if you just. can't. stop. biting? You're not totally SOL or doomed to a future of misshapen nails. Try these nail-saving techniques on for size.</p>

<h1> 1. Buy some nail polish that makes you cringe.  </h1>

<p>No, I don't mean a shade of puke-green-for mindless munchers, OTC products that have a foul taste can be enough to break the habit, Chris G. Adigun, M.D., a board-certified dermatologist and a nail specialist in Chapel Hill, North Carolina. </p>

<p>These clear polishes have a bitter (but ultimately harmless) taste-and they'll certainly make you aware of your nail-biting if you tend to do it without realizing it. After all, if you dont even realize youre doing it, this will certainly make you aware. </p>

<h1> 2. Go ahead and spring for a real manicure. </h1>

<p>Listen, I'm not going to knock your DIY manis, but according to the The American Academy of Dermatology, a pricey and pretty reminder on your nails may be enough to ditch the habit. It makes sense: If your nails are done up-and you just doled out some dough to have them done-you might be less likely to want to ruin the work.</p>

<h1> 3. Know your triggers-and how to avoid them. </h1>

<p>If youre a nervous nail biter, identify when and where your tension crops up, says Kieron OConnor, Ph.D., director of the <a href="https://www.womenshealthmag.com/health/are-you-really-ocd/" id="c342b746-dd1b-3e23-aefd-c665ee7832b1">  obsessive-compulsive disorder </a> (OCD) spectrum study center at the University of Montreal.</p>

<p>For example, maybe you notice that when youre on a tight deadline, you feel the need to do something with your hands-and then your nails turn to stubs. Knowing that, and coming up with what OConnor calls a competing action (like putting your hands on your knees instead of in your mouth when you feel <a href="https://www.womenshealthmag.com/life/women-more-anxious-than-men-in-risky-situations/" id="b3e01243-82cf-3866-ac2c-90889e5c654e">  anxious </a> ) can help you change your response to stress. Other relaxation strategies like <a href="https://www.womenshealthmag.com/health/breathing-therapy/" id="25ace970-633e-3dc1-ab97-e4915bef59ba">  deep breathing </a> can help, too. Make your deadline without biting? Reward yourself, suggests OConnor-just not with a nail-biting sesh.</p>

<h1> 4. Don't be so hard on yourself.  </h1>

<p>Nail biters tend to be perfectionists, says OConnor. But pushing yourself too hard can lead you to feel like youre never doing enough (even if you are). These type of situations trigger nail biting, he notes. </p>

<p>Sound familiar? Take stock of your expectations. Maybe youre setting goals for yourself that are too unrealistic to ever meet, or maybe youre not giving yourself enough credit. Then think: Whats a challenging but attainable goal? How am I performing compared to other people in my position? The aim here is to prevent the nail biting in the first place by addressing the thoughts and emotions that cause it, says OConnor.</p>

<h1>  5. Try taking a special supplement.   </h1>

<p>If bad-tasting polish isnt your jam, N-acetyl cysteine (NAC), an over-the-counter supplement, can be helpful in kicking the nail biting habit, Bard says. She points to a 2013 study in the journal Anti-Inflammatory &amp; Anti-Allergy Agents in Medicinal Chemistry that found NAC can decrease nail-biting behavior in children and adolescents-likely because NAC plays a role in regulating the body's reward and reinforcement system.</p>

<p>Bard suggests trying <a href="https://www.amazon.com/Puritans-Pride-N-Acetyl-Cysteine-Capsules/dp/B004R6360E" id="d8f90eb1-87fc-325d-a3a5-47ea27525e6c">  Puritan's Pride 600-milligram capsules </a> , taken as directed on the bottle for a few weeks to see if you notice any differences in your nail-biting routine.</p>

<h1> 6.   Swap it out for a better habit  </h1>

<p>One way to work on breaking this habit is to be consciously aware of when youre doing it, rather than zoning out and doing it absentmindedly. Then, switch to another behavior, such as sitting on your hands, chewing gum, or sucking on lozenges or mints, Evans says. </p>

<p>Something important to keep in mind, though: It takes about three weeks to break a habit and form a new one, says Bard, so it's important not to give up too soon.</p>

<h1> 7. Talk to someone about it (yes, really). </h1>

<p>Sometimes, you just cant stop. If you have medical complications from biting-or if your habit is linked to psychological issues like <a href="https://www.womenshealthmag.com/health/kat-kinsman-anxiety-depression/" id="29081c9a-129b-338b-a7cc-6ec83960f9ee">  anxiety disorders </a> (or you think it could be)-a mental health professional can provide the support you need, says Adigun. So if you think your biting is obstructing day-to-day life, make an appointment. There are many professionals who specialize in conditions like OCD and anxiety who can help quell your worries-and hopefully help you cut the habit for good.</p>

How to Stop Biting Your Nails Once and for All

So, nail biting-kind of a cringe-worthy habit, but ultimately nbd, right?

7 Ways To Stop Biting Your Nails Once And For All

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by Emilia Benton, Cassie Shortsleeve

Articles written by the author

5 Reasons You’re Gaining Weight During Your Period Every Month

7 Ways To Stop Biting Your Nails Once And For All