Why do we feel hungry during our period? A hormonal breakdown and tips to manage it better...
You may have noticed that at certain times during your cycle, you want to devour everything—especially chocolate, bread, and sweets. Rest assured: this phenomenon is very real, and science is beginning to better understand the mechanisms behind it.
The Menstrual Cycle and Sugar Cravings: It’s Not Just in Your Head
Just before your period, during what’s called the luteal phase, your body experiences significant hormonal fluctuations. Among them is a change in how your brain responds to insulin, a key hormone that regulates blood sugar—but also appetite and metabolism.
Recent research has shown that during this phase, the brain becomes less sensitive to insulin. The result: energy regulation becomes less efficient, which could contribute to an increased feeling of hunger, especially for carbohydrate-rich foods.
But that’s not all—insulin also influences serotonin production, the neurotransmitter that plays a crucial role in mood and satiety. When insulin is well regulated, it helps an amino acid (tryptophan) reach the brain, where it is converted into serotonin.
However, if insulin is less effective (as it is before menstruation), serotonin production decreases. And here’s the double whammy: a more fragile mood and stronger sugar cravings, because your body instinctively seeks to recreate that little “boost” of well-being.
So no, it’s not uncontrolled indulgence. It’s your body seeking balance. Understanding this can help you support yourself more gently: instead of fighting it, why not choose foods rich in good carbohydrates, magnesium, or tryptophan (like bananas, dark chocolate, almonds, or legumes)?
How to Ease Cravings During Your Period?
Good news: there are several simple and natural ways to better handle this phase of your cycle and find a bit more calm—both on your plate and in your mind!
Move (a little) every day
Physical activity, even gentle (like walking, yoga, or dancing), stimulates serotonin and helps regulate appetite. It also eases stress, anxiety, and even PMS-related pain. A great way to restore balance… without guilt.
Treat yourself through touch
Hugs, massages, or even a soft blanket can have a real soothing effect. These gestures release oxytocin, the “feel-good” hormone, which calms the mind and reduces uncontrollable food cravings.
Focus on the right foods
When serotonin is low, your body craves sugar… But there’s no need to dive into candy. Favor complex carbs (like whole grains and legumes) and tryptophan-rich proteins (like nuts, seeds, and eggs). Your brain will make better serotonin naturally!
Watch out for refined sugar
Yes, sugar might comfort you momentarily… but it’s a false friend. It causes blood sugar to spike then crash, which increases fatigue, irritability, and cravings. It’s better to limit it and replace it with more stable alternatives (fruits, dark chocolate, nut butters…).
Think about magnesium
This mineral is a powerful ally against cravings, cramps, and mood swings. You can find it in green vegetables, almonds, lentils, or as a supplement if needed.
