Period cravings are a common experience for many individuals who menstruate, often involving strong desires for sweet, salty, or carbohydrate-rich foods. These urges frequently occur in the days leading up to menstruation as part of premenstrual syndrome (PMS) symptoms. While sometimes dismissed as mere indulgence, these cravings have physiological and psychological underpinnings that contribute to their prevalence.
Hormonal Orchestration
The menstrual cycle involves an interplay of hormones, primarily estrogen and progesterone, which fluctuate and influence appetite and food preferences. During the follicular phase, estrogen levels are higher, and this hormone is thought to have an appetite-suppressing effect. In the luteal phase, after ovulation, estrogen levels decline while progesterone levels rise.
This shift contributes to increased appetite and food cravings. Progesterone can reverse estrogen’s appetite-suppressing effects, contributing to a desire for comforting, heartier foods. This hormonal environment prepares the body for a potential pregnancy, influencing energy demands and dietary signals.
Neurochemical Influences
Building upon hormonal shifts, changes in brain chemistry also play a role in period cravings. Fluctuations in estrogen and progesterone directly impact neurotransmitters. Serotonin, often referred to as the “feel-good” hormone, is particularly affected.
Serotonin levels tend to decrease during the luteal phase, correlating with common premenstrual mood changes. The body may then crave carbohydrate-rich foods as a way to temporarily boost serotonin production, improving mood and well-being. Additionally, dopamine, a neurotransmitter involved in the brain’s reward system, can fluctuate, contributing to an increased desire for highly palatable foods like sweets and fats, as consuming these can trigger dopamine release and provide a sense of pleasure.
Metabolic and Nutritional Dynamics
The menstrual cycle can also bring about changes in metabolism and the body’s energy needs, further influencing cravings. In the luteal phase, insulin sensitivity can decrease, meaning cells may not respond as efficiently to insulin. This reduced sensitivity can lead to fluctuations in blood sugar levels, potentially causing urges for quick energy sources like sugary foods to counteract low energy.
The body’s resting metabolic rate can increase by approximately 200-400 calories per day during the luteal phase. This heightened energy demand leads to increased appetite and a desire for calorie-dense foods. Specific cravings might also signal increased needs for certain micronutrients; for instance, a craving for chocolate, which is rich in magnesium, could be linked to the body’s demand for this mineral during the premenstrual period.
Psychological and Emotional Dimensions
Beyond the physiological changes, psychological and emotional factors contribute to the experience of period cravings. The premenstrual phase is often associated with heightened stress, irritability, anxiety, and sadness. These emotional shifts can lead to comfort eating, where individuals seek foods to self-soothe or alleviate unpleasant feelings.
Learned associations also play a role, as individuals develop a connection between certain foods and temporary mood improvement or comfort. Indulging in desired foods can provide momentary relief or pleasure, reinforcing the craving cycle. While biological drivers are present, emotional responses and established habits can amplify and direct the types of foods craved.