Shark Tank India’s Namita Thapar Opens Up About Perimenopause: Why Water Retention Causes Facial Swelling?

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Tank India judge and entrepreneur Namita Thapar sparked an important conversation by candidly sharing her experience with perimenopause. Speaking about dealing with facial swelling - “face soojh jaata hai” (There's swelling on the face) due to water retention, Thapar’s remarks have brought long-overdue attention to a life stage that can significantly affect physical health, emotional well-being, and quality of life. Taking a cue from her confession, let’s understand water retention during perimenopause.

What is perimenopause?

Perimenopause is the transitional phase before menopause, typically beginning in a woman’s late 30s or 40s. It can last anywhere from a few years to nearly a decade. During this time, estrogen and progesterone levels fluctuate unpredictably, leading to a wide range of physical, emotional, and cognitive symptoms. Despite being common, perimenopause remains under-discussed, often misunderstood, and frequently misdiagnosed.

Symptoms most women overlook

Namita Thapar’s experience highlights one of the lesser-talked-about symptoms—facial bloating and water retention. However, perimenopause symptoms go far beyond that. Doctors say women may experience:

• Irregular menstrual cycle
• Hot flashes and night sweats
• Facial swelling and bloating
• Sudden weight gain, especially around the abdomen
• Mood swings, anxiety, and irritability
• Brain fog and memory issues
• Fatigue and sleep disturbances

Since most of these symptoms overlap with stress, thyroid disorders, or lifestyle-related fatigue, many women dismiss them or are told to “power through.”

Why does water retention happen?

Water retention during perimenopause is mostly due to fluctuating and declining levels of estrogen and progesterone – both of which disrupt your body's ability to regulate fluid balance. As estrogen levels fluctuate, they can cause the body to retain sodium, leading to increased fluid in tissues, bloating, and swelling. Doctors say slow metabolism and insulin resistance are also reasons why water retention happens in perimenopause. As estrogen fluctuates, metabolism slows slightly, insulin sensitivity drops, and your body begins to store more glycogen, which binds water - 1 gram of glycogen holds less than three grams of water. According to the Cleveland Clinic, water retention occurs throughout the body, causing weight gain and a feeling of being "swollen". To manage this, maintaining proper hydration, reducing sodium intake, and increasing physical activity to aid circulation are often recommended.Also read: Early Lung Cancer Symptoms Doctors Say People Keep Overlooking

Managing the symptoms of perimenopause

While perimenopause cannot be avoided, its impact can be reduced with the right approach:

Medical guidance

Consulting a gynecologist or endocrinologist helps rule out other conditions and tailor treatment.

Nutrition

Reducing salt and processed foods can help manage bloating and facial swelling.

Exercise

Strength training and yoga improve metabolism and mood stability.

Sleep hygiene

Consistent sleep routines help combat fatigue and hormonal insomnia.

Mental health support

Therapy and stress-management techniques are often overlooked but vital.