Written by HaVy Ngo-Hamilton, Pharm.D.Medically reviewed by Andres Maldonado, M.D. | Updated Jul 9, 2024
Many women experience a noticeable increase in hunger and strong cravings for sugary and carbohydrate-rich foods in the week or two leading up to their menstrual period. This common experience is primarily due to hormonal fluctuations that are a natural part of the menstrual cycle.
Along with mood swings, fatigue, cramps, and food cravings, increased hunger is a hallmark symptom of premenstrual syndrome (PMS). Let’s delve deeper into the reasons behind this heightened appetite before your period.
Decoding the Menstrual Cycle
The Four Key Phases of Menstruation
The menstrual cycle is a complex series of hormonal and physiological changes that occur in a woman’s body each month to prepare for potential pregnancy.
Day one of your cycle is marked by the start of your period (menstrual bleeding), and the cycle concludes on the day before your next period begins. A typical cycle lasts around 28 days, although a range of 21 to 35 days is considered normal. The menstrual cycle is comprised of four distinct phases:
Menstrual Phase
This phase is when the uterine lining, which has thickened to prepare for a fertilized egg, is shed through the vagina if pregnancy hasn’t occurred. Menstrual bleeding usually lasts from 3 to 7 days.
Follicular Phase
The follicular phase begins on the first day of your period and continues until ovulation. Overlapping with the menstrual phase, this phase is characterized by rising estrogen levels, which promote the thickening of the uterine lining. Simultaneously, follicle-stimulating hormone (FSH) encourages the growth of follicles in the ovaries. Around days 10 to 14 of the cycle, one or more of these follicles matures and releases an ovum (egg).
Ovulation Phase
Ovulation is the release of a mature egg from the ovary. Typically occurring mid-cycle (around day 14 in a 28-day cycle), ovulation is triggered by a surge in luteinizing hormone (LH).
Luteal Phase
The luteal phase begins after ovulation and extends until either pregnancy occurs or menstrual bleeding starts (approximately days 15 to 28 of the cycle). During this phase, progesterone levels rise significantly, further preparing the uterine lining for the implantation of a fertilized egg. If pregnancy does not occur, both estrogen and progesterone levels decline, causing the uterine lining to shed, resulting in menstrual bleeding.
Learn more: Women’s Health: How Long Should a Period Last?
Hormonal Hunger: Why Period Makes You Hungry
The primary driver behind increased hunger during your period is the fluctuating levels of hormones throughout your menstrual cycle. Let’s examine the specific roles of these hormones in appetite regulation.
How Hormonal Shifts Impact Appetite and Hunger
Estrogen
Estrogen is known to have mood-boosting and appetite-suppressing effects. As estrogen levels decline in the days leading up to menstruation, this appetite suppression diminishes, potentially leading to increased hunger and food cravings.
Progesterone
In contrast to estrogen, progesterone is an appetite stimulant. While progesterone levels also fall right before your period, the significant drop in estrogen makes progesterone the more dominant hormone influencing appetite during this premenstrual phase. This hormonal balance shift can contribute to a noticeable increase in appetite.
Cortisol
Cortisol, the stress hormone, also fluctuates throughout the menstrual cycle. Research indicates that cortisol levels are generally higher during the follicular phase compared to the luteal phase. Elevated cortisol levels are associated with increased feelings of hunger, overeating tendencies, and stronger cravings, particularly for foods high in fat and sugar.
Serotonin
Many women experience PMS symptoms like fatigue, irritability, mood changes, bloating, abdominal cramps, breast tenderness, back pain, and headaches in the days before their period. Consuming carbohydrate-rich and sugary “comfort foods” can trigger the release of serotonin in the brain, a neurotransmitter associated with feelings of well-being and happiness. This can be a self-soothing mechanism to combat PMS discomfort, further driving cravings.
Ghrelin and Leptin
Ghrelin and leptin are key hormones in the regulation of hunger and satiety (feeling full). Ghrelin increases appetite, while leptin promotes feelings of fullness and reduces hunger. Fluctuations in estrogen and progesterone during the menstrual cycle can disrupt the balance of ghrelin and leptin, contributing to changes in hunger and appetite levels.
Insulin
Insulin is the hormone responsible for regulating blood sugar levels by allowing glucose to enter cells for energy. Insulin sensitivity refers to how effectively cells respond to insulin. Metabolic changes occur throughout the menstrual cycle to meet the varying energy demands, especially during the thickening of the uterine lining. Increased insulin sensitivity during the follicular phase may also contribute to heightened hunger.
When Does Period Hunger Peak?
Studies indicate that hunger is typically most intense during the luteal phase of the menstrual cycle. This premenstrual phase, occurring in the days leading up to either pregnancy or menstruation, is characterized by several factors that contribute to increased appetite:
- Rising progesterone levels: As mentioned, progesterone is an appetite stimulant, and its levels are elevated during the luteal phase.
- Increased energy demands: The body requires more energy and nutrient-dense foods to support the thickening of the uterine lining in preparation for potential pregnancy.
- PMS-related cravings: As PMS symptoms emerge, cravings for fats, carbohydrates, and sugary foods often intensify as a way to boost mood and energy.
Hunger may also be elevated during the follicular phase due to higher cortisol levels and increased insulin sensitivity.
Healthy Eating Tips During Your Period
Prioritize Nutritious Foods
Your diet plays a significant role in hormonal balance. To manage hunger cravings, focus on eating a healthy, balanced diet rich in whole foods such as fruits, vegetables, whole grains, lean proteins, and fiber-rich foods. These options promote satiety and help stabilize blood sugar levels. Limit processed foods, saturated fats, caffeine, and alcohol, which can exacerbate PMS symptoms and energy fluctuations.
Focus on Nutrient-Dense Choices
Nutrients like protein, healthy fats, omega-3 fatty acids, and fiber are particularly beneficial during your menstrual cycle. They support your body through hormonal changes and can help alleviate PMS symptoms. Reducing salt intake can also minimize fluid retention, bloating, and breast tenderness.
Swap Unhealthy Cravings for Healthier Alternatives
When cravings strike, opt for healthier substitutes. For sugar cravings, choose fresh fruit. If you crave chocolate, a small piece of dark chocolate can satisfy you without derailing your healthy eating plan. For salty cravings, reach for nuts and seeds in moderation. You don’t have to completely deny yourself treats, but portion control and mindful eating are key.
Stay Hydrated
Adequate hydration is crucial for managing hunger and cravings. Drinking plenty of water throughout the day can help curb appetite and reduce bloating and cramps by flushing out excess water.
Learn more: Does Tylenol Help With Menstrual Cramps?
Strategies to Manage Period Cravings and Hunger
Meal and Snack Planning
Planning your meals and snacks in advance is a powerful tool for controlling unhealthy eating habits. A well-structured meal plan should emphasize whole foods, lean protein, and fiber while limiting processed foods and added sugars. This proactive approach helps you make healthier choices even when cravings are strong.
Practice Mindful Eating
Mindful eating involves paying full attention to the sensory experience of eating – the colors, tastes, smells, and textures of your food – without distractions. This practice helps you distinguish between genuine hunger and emotional or mindless eating, allowing you to make more conscious food choices.
Regular Exercise
Regular physical activity plays a role in appetite regulation and weight management. Light exercises like walking and other forms of light cardio are often well-suited for periods and can contribute to overall well-being and better appetite control.
Yoga and Meditation
Stress and anxiety can trigger stress eating. Incorporating stress-reducing practices like yoga, meditation, and deep breathing exercises into your routine can help manage emotional eating and promote overall balance throughout your menstrual cycle.
Prioritize Sleep and Rest
Sufficient sleep and rest are essential for hormonal balance and preventing excessive hunger. Aim for adequate sleep to support healthy hormone regulation and manage period-related hunger effectively.
Calorie Burning During Your Period: Myth vs. Reality
While you may burn a slightly increased number of calories during your period, it’s generally not a significant amount. Studies have shown that resting metabolic rate (RMR), the energy your body uses at rest, may increase slightly during the luteal phase, potentially in preparation for pregnancy. This minor increase in RMR might lead to a small increase in calories burned at rest. However, basal metabolic rate (BMR), can sometimes decrease during menstruation, potentially offsetting any increase in calorie burning. Overall, the change in calorie expenditure is not substantial enough to justify significant dietary changes.
When to Seek Medical Advice
Period cravings, hunger pangs, and minor increases in appetite are typically normal and manageable with healthy lifestyle adjustments. However, if you experience compulsive eating, binge eating, extreme hunger that feels uncontrollable, or a persistent feeling of never being full, it’s important to consult a healthcare provider. These symptoms could indicate underlying health issues that require medical evaluation and management.
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