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Key takeaways
- Hormones like estrogen and progesterone make you hungry during your period.
- Eating a balanced diet with lean protein, fruit and whole grains can help control hunger.
- Differentiate between hunger and thirst by drinking water first.
It’s that time of the month again. You’ll find yourself eating a few extra slices of pizza and finishing every french fry in sight. Then you’re reaching for that bag of chips and a comforting chocolate bar. If this sounds like you, you are not alone in feeling this way as it is very common.
But, you might be wondering why you feel extra hungry during your period. Well, you can blame your hunger pangs on all the hormones that are produced during your period.
This article looks at the basics of menstruation, the hormones that affect your appetite, and some tips to help you manage your appetite during your period.
What is menstruation?
Menstruation is a series of natural hormonal and physiological changes that a woman’s reproductive system goes through to support pregnancy.
It starts on the first day of a woman’s period (menstruation) and ends a day before her next period. On average, a menstrual cycle lasts 28 days. However, a typical range is between 21 and 40 days.
After your period, between days 8 and 28 of your cycle, your uterus thickens as it prepares for implantation of an embryo (a fertilized egg). For three weeks, your uterus slowly builds a lining filled with blood vessels and tissue that is about 11 millimeters thick.
Around day 14 of your cycle, your ovary releases an egg that travels down the fallopian tubes. If the egg is not fertilized and does not implant, it will be scattered throughout the body. The endometrium (uterine lining) sheds and is released through the vagina as a period (this is when you will see blood).
It takes about 10 to 16 days for an egg to be released from the ovary to the start of menstruation.
Hormones that affect your appetite
Hormones control the changes in your body during the menstrual cycle. Fluctuations in these hormones can affect your appetite.
Estrogen
In the days leading up to your period, estrogen levels begin to decline. This hormone can boost your mood and suppress your appetite, so you may feel hungry when estrogen drops.
Progesterone
During this time, your progesterone levels also drop but remain the dominant hormone in your body. Progesterone is responsible for stimulating your appetite, which makes you feel extra hungry.
Why Are You Craving Sugary Foods and Carbohydrates?
Increases and decreases in progesterone and estrogen have been shown to increase cravings for carbohydrate-rich and sweet foods. Cortisol also plays a role in your affinity for sweets.
Your period comes with many uncomfortable symptoms like bloating, irritability, extra fatigue, cramps, headaches, breast tenderness, back pain, etc. Eating foods high in sugar and starches causes your body to release serotonin (a neurotransmitter that helps you feel good, increases feelings of happiness, and boosts your mood). It’s no wonder you’re tempted to eat a huge bowl of pasta, a plate of fries or a basket of bread when Aunt Flo comes to visit.
Cortisol
Cortisol, known as the stress hormone, can also affect your appetite. A 2020 meta-analysis found that women in the follicular phase had higher cortisol levels than in the luteal phase.
The follicular phase is days 1-14 of your menstrual cycle. It starts on the first day of your period and ends when an egg is released from the ovary. High levels of cortisol in the body are associated with increased appetite, overeating, and cravings for high-fat, sugary “comfort foods.”
How to manage your appetite when you’re on your period
It’s important to listen to your body and take care of it during your period.
When to contact a doctor
If you feel like you’re losing control when eating, overeating, never feeling full, or feeling hungry all the time during your cycle, please contact your doctor or healthcare professional. There may be other health issues that are going on.
Here are some tips to help manage your appetite during your period:
- Maintain a balanced diet: Make sure you eat plenty of lean protein, vegetables, fruits, and whole grains during the month. Minimize consumption of processed food, saturated fats, caffeine, salt and alcohol. There is a direct relationship between the food you eat and the hormones produced and released in your body. There is also a direct correlation between the food you eat and the way you feel. A diet rich in nutritious foods can help balance hormones and keep hunger pangs at bay.
- Exercise regularly: From improving mental health to reducing the risk of cardiovascular disease and certain cancers, the benefits of exercise are well known. A study that looked at the impact of the COVID-19 pandemic on eating habits showed that physical activity was associated with healthier eating decisions. Specifically, those who were more active ate less fried foods and sweets. Regular movement during this time can greatly help your mood.
- Indulge in slow and moderate: While you may feel like inhaling an entire bag of chips, it’s probably not the best for your health. Instead, grab a small bowl, fill it with chips, close the bag, put it back, and walk away. Savor each bite and mentally appreciate the textures and flavors. Then figure out if you want more. Sometimes, taking the time to enjoy a treat can help satisfy cravings without overeating or going beyond what our stomachs can handle.
- Choose alternative healthy snacks: Ice cream or donuts may seem like the perfect after-dinner snack. However, this big spike and eventual crash in your blood sugar will make you feel more irritable and anxious. Instead, choose healthy snacks that don’t cause your blood sugar levels to go on a roller coaster ride. Some examples include low-fat yogurt, cheese, nuts, fruits, vegetables and hummus, and whole-grain toast with peanut butter.
- Stay hydrated: Drink plenty of water. People often confuse the symptoms of dehydration for hunger. This is because the sensations of thirst are much more subtle than those of hunger. So before you grab that muffin, try a tall glass of water and see if that helps your appetite.
- Separate ethics from your food choices: Don’t let your food choices make you feel guilty or bad about yourself. If a bowl of cookies or mac and cheese comforts you this time of the month, allow yourself this treat. Your uterus is coming out and it is a difficult and unpleasant experience. For some it can be painful and debilitating. Listen to your body, relax, enjoy your favorite foods and take care of yourself however you see fit.
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