Written by Megan Lee, Registered Dietician, August 2024
Ever wondered why you experience food cravings during and around your period? Do you feel stressed about having to manage these cravings? Read on to learn about the science behind period cravings, and some gentle tips on how to honour your cravings and health during these times.
Period cravings are normal and incredibly common. Around 70% of women experience period cravings, during the ovulatory period (around day 14), pre-menses period (from day 20-28) or during menses (day 1-7). It is typical for women to experience increased cravings for highly palatable foods - high-sugar, high-fat and salty foods around these times.
Let’s look into some of the physiological effects of the menstrual cycle that affect appetite signalling.
Increased Cortisol Levels
During the luteal phase ,the second half of the cycle, cortisol levels rise, which induces a fight- or-flight state. During this stress response, the body requires fast-releasing carbohydrates to quickly and adequately provide the body with energy to either fight the perceived threat, or run from it. Fast releasing carbohydrates are those that are refined and high in sugar, like white bread, pasta, baked goods and sweets. The body may also crave high-fat foods when cortisol levels are high, in order to establish a reserve of energy should the duration of ‘fighting or fleeing’ be long-lived.
Increased Insulin Sensitivity
Interestingly, there is a marked increase in insulin sensitivity during the second half of the cycle. This means that glucose (aka sugar) more readily exits the blood stream to fuel cellular functioning, resulting in periods of low blood sugar. When blood sugar levels are low, the body will ramp-up appetite signalling to prompt the ingestion of food - hence the occurrence of cravings.
Increased Resting Energy Expenditure
As oestrogen and progesterone levels rise during the second half of the cycle, there is an
increase in a woman’s resting energy expenditure. Since the body is burning more energy during this time, it drives-up appetite signalling as a means to replenish additional extra energy used.
As you can see, it is completely normal for women to experience an increase in appetite and cravings around and during her period. While physiological side effects play a major role in increased cravings, psychological factors also come into play. Premenstrual syndrome (PMS), which occurs before and during a woman’s period, is characterised by symptoms of low mood, irritation, anxiety and sadness. This is in-part due to a reduction in serotonin (the happy chemical) levels. For many, food is a means of comfort and enjoyment, so it makes sense that one might experience an increased desire for enjoyable foods during periods of feeling down. Palatable foods (those high in sugar, fat and salt) boost dopamine levels, which creates a reward response and thus a desire to continue to consume palatable foods.
Now you know the science behind period cravings, but how can you manage them so as not to feel stressed about health or overeating?
Permission to Enjoy Foods
Hopefully you can now see that cravings and an increased appetite is physiologically normal and, in fact, beneficial to physiological functioning and survival. Consuming more, or consuming more specific high-energy foods is not a reflection of ‘lack of willpower’, so be gentle on yourself and give yourself the permission to consume these foods if your body is physically asking for them.
Mindful Comfort Eating
Food is a wonderful source of comfort. However, mindfulness is needed to truly gain comfort from food during emotional times. What this means is paying attention to the food and the experience of eating it, as opposed to eating it in a distracted, mindless way. Mindful eating can help increase the amount of satisfaction and comfort you get from eating your favourite foods.
Engage in Alternative Mood Boosting Activities
While turning to food to lift your mood is not wrong or bad, it may be beneficial to ALSO engage in other activities that lend themselves to an improved mood. This may include some gentle yet enjoyable movement to ease stress and get a dose of endorphins, scheduling a meet-up with loved ones, or prioritising self-care by engaging in activities you love.
Gentle Nutrition
It is possible to honour your cravings for enjoyable foods while also honouring your overall health. I’m not suggesting you put down that brownie, but why not couple it with some nutrient dense foods like berries and yoghurt to satisfy and sustain you better? Nutrition should not be an ‘all-or-nothing’ thing. Where possible, try to add in nutrient dense foods to support your body during menses. Here are some foods you could add into your diet during this time to up your nutrition:
High-fibre foods
Add wholegrains like wholewheat bread, oats, bran, quinoa, brown rice and bulgur wheat, as well as fruits, vegetables, legumes, nuts and seeds to meals and snacks. These foods are low- GI, meaning they aid in maintaining stable blood sugar levels.
Protein and Plant Fats
Include a source of protein and plant fats (olive oil, nuts, seeds, nut butters, avocado) at most meals and snacks. These two macronutrients play a major role in satiety (fullness), allowing you to feel more satisfied after eating. They also aid in balancing blood sugar levels.
For personalised guidance on finding a more positive relationship with food, exercise, and your body, book a consultation here: https://www.gabimeltzerdietician.com/book-online.
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