Why do I feel hungry before or during my period?
Many women experience an increase in appetite as they approach menstruation. This phenomenon, often accompanied by an increased craving for sweet or fatty foods, is very real, and can be explained by the hormonal fluctuations of the menstrual cycle.
Biological causes of premenstrual cravings
Hormonal fluctuations and appetite
The menstrual cycle is marked by variations in estrogen and progesterone levels. After ovulation, during the luteal phase, progesterone levels rise to prepare the uterus for a possible pregnancy. If fertilization does not occur, progesterone and estrogen levels drop sharply, leading to a variety of symptoms, including increased appetite. This hormonal drop also influences the production of serotonin, a neurotransmitter that regulates mood and appetite. A reduction in serotonin can trigger cravings for carbohydrates, as their consumption promotes its production, bringing a feeling of well-being.
Insulin sensitivity and metabolism
Recent studies suggest thatinsulin sensitivity varies during the menstrual cycle. It is highest before ovulation and decreases in the days leading up to menstruation. This decrease could explain an increase in appetite and premenstrual cravings, as the body uses glucose less efficiently, prompting women to consume more to compensate for this energy deficit.
Eating habits and cravings
Hormonal fluctuations are not the only cause of premenstrual cravings.Emotional state also plays a crucial role. Anxiety, irritability and mood swings, common before menstruation, can lead to emotional eating, where food is used as a source of comfort. Foods rich in sugar and fat are often preferred, as they provide immediate, albeit temporary, satisfaction.
Recommended foods to soothe cravings
To manage food cravings, we recommend foods that stabilize blood sugar levels and promote serotonin production. Wholegrain cereals, rich in fiber, enable a gradual release of glucose into the bloodstream, thus reducing hunger peaks. Pulses, fresh fruit and green vegetables are also recommended for their intake of essential vitamins and minerals. In addition, magnesium-rich dark chocolate can help satisfy sweet cravings while providing beneficial nutrients.
Psychological impact and emotional management
Hormonal fluctuations can affectmood, leading to feelings of anxiety or sadness. These emotional states can amplify cravings, leading to excessive consumption of comfort foods. It is therefore essential to adopt stress management techniques, such as meditation, yoga or regular physical activity, to mitigate these effects and reduce emotion-related food cravings.
Practical tips for managing hunger before your period
- Split meals: Eating several small, balanced meals throughout the day helps stabilize blood sugar levels and prevent cravings.
- Focus on protein and fiber: Foods rich in protein (lean meats, fish, legumes) and fiber provide a lasting feeling of satiety.
- Adequatehydration: Drinking enough water can help reduce feelings of hunger, as dehydration can sometimes be mistaken for hunger.
- Regular physical activity: Exercise helps regulate mood and can reduce stress-related food cravings.
The FAQ of hunger during menstruation
Why am I so hungry before my period?
Hormonal fluctuations, particularly the drop in estrogen and progesterone before menstruation, can lead to increased appetite and specific cravings, especially for sweet foods.
What foods can help control these cravings?
Foods rich in fiber and protein, such as wholegrain cereals, legumes, fresh fruit and vegetables, as well as magnesium-rich dark chocolate, can help stabilize blood sugar levels and reduce cravings.
How to deal with premenstrual snacking?
A balanced diet, regular physical activity and stress management techniques such as meditation or yoga can help manage pre-menstrual snacking cravings. By understanding the mechanisms underlying premenstrual cravings and adopting appropriate strategies, it's possible to better manage your appetite and live through this period of the menstrual cycle more serenely.
Sources :
- Premenstrual cravings are common: scientists may have discovered why
- Premenstrual syndrome and premenstrual dysphoric disorder: a study of professional practices
- Cravings before the period? A new study may explain why
- Premenstrual cravings explained
