Absolutely starving hungry when on your period? This may be why
Have you ever had one of those days where you wake up feeling absolutely ravenous, fantasising about snorting a jar of Nutella (okay, maybe several jars), and licking your lips at wheels of cheese? You know, the times where all you can think about is food, so you're checking the fridge every half an hour and refreshing all your foodie Instagram pages? And you're doing this all while nibbling on anything and everything in sight? For those of us (so, all of us), who can relate, you may have noticed these days are often around the time that your period arrives...
But - is it 'normal' to feel super hungry when you're menstruating (or in the days leading up to it)? And if so, is there a reason as to why? According to Dr Shahzadi Harper, founder of The Harper Clinic, Dr Bryony Henderson, Associate Medical Director at Livi UK, and Valerie Agyeman RD, women's health dietitian and founder of Flourish Heights, the answer to both questions is a resounding 'Yes!'. Phew.
So here's everything you need to know about your period hunger cravings - and what they tell you about your body...
Why am I so hungry on my period?
"It's totally normal and extremely common to feel hungry while on your period, as well as in the days leading up to it," says Dr Harper. "Your progesterone hormone is more dominant during this part of your cycle, while your oestrogen levels are declining. This is also why you might feel sleepier and more prone to mood swings."
Dr Henderson breaks down the science a little more: "Both of these hormones can affect ghrelin and leptin levels, which are two hormones that regulate hunger and the feeling of being full. Oestrogen and progesterone can alter the balance of these hormones and therefore lead to changes in hunger and appetite."
And on top of the mood swings, irritability and anxiety provoked by these hormones, the hormonal changes can also affect our eating behaviour.
"Some research has shown that your metabolic rate increases slightly during a period," Dr Henderson adds. "After all, a period involves shedding the womb lining which requires energy! It's important to listen to your body's hunger and eat balanced meals that provide the nutrients your body needs at this time."
What causes cravings? Do certain cravings mean certain things?
Once again, Dr Henderson puts our urge to snack down to these hormonal cravings. "The same hormonal fluctuations in oestrogen and progesterone can also trigger cravings for specific types of food, like carbohydrates and sweets," she explains. "In addition, your body may experience a temporary loss of certain nutrients, like magnesium. Cravings for certain foods may indicate the body's desire to replenish stores."
How can we satisfy our hunger on our periods?
As stressed before, feeling hungry on your period is perfectly normal - and this increase in your appetite is only temporary.
"Make sure that you continue to eat balanced meals that can help stabilise blood sugar and help you feel fuller for longer," Dr Henderson says. "Try a delicious spinach salad with chickpeas and avocado, for example, or incorporating lentils into your favourite soup or stew. Also it’s good to drink plenty throughout the day as the body can often mistake dehydration for hunger.
"Listen to your body but also try to manage cravings wisely. If you are craving chocolate, instead of reaching for the milk variety, why not substitute this for a small piece of dark chocolate with a high cocoa content. This contains antioxidants and may satisfy your craving with less sugar."
But if you do find yourself reaching out for some unhealthier snacks, then don't beat yourself up about it. Dr Harper is passionate about reminding her patients that they shouldn't feel any guilt or anxiety around wanting to eat more. "I advise my patients to ignore any guilty feelings surrounding food and to just allow themselves the treat they really want, don't overthink it." However, if you find yourself feeling ravenous throughout your entire cycle, it could be down to an overactive thyroid (other symptoms include shaking, not gaining weight and palpitations). "If you’ve also noticed any of these, it’s important to get it checked out."
What are the best snack ideas when you're hungry on your period?
For sturdy snack ideas, registered dietician Valerie Agyeman has a whole host of suggestions. "During the luteal 'premenstrual' phase, your body prepares for your next period by building and thickening the uterine lining. This phase requires a higher demand of energy coming from nutrients and food to help rebuild the uterine lining," she says. "Women may crave more fat and carbohydrates during this time and later in the phase PMS may kick in too."
Agyeman continues on to say that research indicates there are certain foods which may even help alleviate certain period symptoms, as well as impacting on your energy levels and mood. "Keeping your body nourished with nutrient-dense foods all month long is the way to go," she explains. "Include whole grains, lean protein, fruits, vegetables, seeds, nuts and legumes into your eating routine. Go for snacks like hummus and veggies or whole-grain crackers, popcorn, cottage cheese, an apple with peanut butter, Greek yogurt with honey and berries."
And during that specific I-want-to-eat-the-entire-world-phase? "Yes, it’s okay to reach for a bag of crisps and a cookie too if it makes you feel great, and it doesn’t worsen any PMS symptoms, if you're dealing with that.
"Honour your cravings! Restriction and deprivation eventually may lead to overeating, which is followed by guilt and more restriction – it's a cycle," Agyeman continues. "So if you're having a craving, take a step back and ask yourself what you're really hungry for. If what you really want is chocolate for example, then eat the chocolate. If you can eat it mindfully and slow down and really enjoy the flavour and texture, you might enjoy it even more."
Truly, this is music to our ears.
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
You Might Also Like
