Three simple habits to stop hormonal water retention in its tracks

For many women over 35, the bathroom scale can feel like a fickle enemy. Even with a clean diet and regular gym sessions, sudden weight fluctuations often trigger confusion and anxiety.

However, Chennai-based fitness expert Raj Ganpath insists there is no cause for alarm. In a video shared on Tuesday, the veteran coach explained that these shifts are usually down to water retention rather than fat.

“Weight fluctuations for women over the age of 35, even for those who are regularly exercising. Why does this happen? Is this normal? What's going on here? Let me explain in 60 seconds,” Ganpath begins.

He clarifies that when the numbers jump, “it simply means that you're storing and shedding water.” This isn't a sign of failure; it is a biological reality driven by shifting hormones.

As women enter perimenopause, oestrogen levels fluctuate significantly, directly impacting the body’s fluid balance.

Ganpath, author of Simple, Not Easy, reassures his audience: “Firstly, there is nothing to be worried about, and you are not the only one experiencing this.”

To regain control, he suggests three foundational habits. Firstly, ensure you drink at least 30ml of water per kilo of body weight daily.

Secondly, prioritise seven to eight hours of sleep to help regulate your system. Finally, limit sugary and starchy foods, which can exacerbate puffiness.

By focusing on these manageable steps, women can navigate their 30s and 40s without the constant stress of the scale.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.