Cravings for rich, fatty, and salty items like cheese are a well-documented physiological phenomenon connected to the menstrual cycle. These cravings are most noticeable during the premenstrual or luteal phase, the week or two leading up to menstruation. The desire for cheese is a direct result of complex hormonal and biochemical shifts, stemming from its unique combination of macronutrients, micronutrients, and mood-altering compounds that address several imbalances occurring simultaneously.
How Hormonal Shifts Drive Appetite
The primary driver behind increased appetite and cravings is the significant fluctuation of reproductive hormones, specifically the rise of progesterone and the subsequent drop in estrogen following ovulation. During the luteal phase, progesterone levels increase to prepare the uterine lining for a potential pregnancy. Progesterone has a stimulating effect on appetite and is known to increase the body’s resting metabolic rate (RMR) by up to 10% in some individuals.
The elevated metabolic demand leads to an estimated increase in caloric needs of 100 to 300 calories per day. Progesterone also influences hormones that regulate hunger and fullness, such as ghrelin and leptin, making a person feel hungrier and less satisfied after eating. Furthermore, declining estrogen levels just before menstruation can negatively impact blood sugar regulation, making the body more sensitive to drops in glucose. This instability often triggers an urgent need for high-energy, dense foods like cheese to quickly stabilize energy levels.
The Quest for Specific Nutrients
Cheese is a nutrient-dense food that conveniently delivers several components the body actively seeks during the premenstrual phase. Its high-fat content directly addresses the body’s increased need for energy and calories driven by the elevated metabolic rate. A single ounce of hard cheese, for instance, can contain around 120 calories and about six grams of saturated fat, providing a quick source of dense fuel.
Beyond energy, cheese is an excellent source of calcium, a mineral studied for its potential to help alleviate premenstrual symptoms. Calcium intake is linked to reducing symptoms like general tiredness and muscle tension. Many cheeses are also high in sodium, containing between 300 and 450 milligrams per serving, which satisfies the common craving for salty foods. This salt craving can be related to changes in fluid retention or hormonal shifts that affect the body’s need to regulate sodium balance.
Cheese and the Mood Connection
The desire for cheese also has a significant psychological and biochemical basis related to mood regulation. Cheese contains the amino acid Tryptophan, which is a precursor to the neurotransmitter Serotonin, often referred to as the “feel-good” chemical. Serotonin levels tend to decrease in the days leading up to menstruation, which can contribute to mood changes, irritability, and anxiety.
By consuming Tryptophan-rich foods like cheese, the body attempts to provide the raw materials needed to synthesize Serotonin and temporarily elevate mood. The combination of Tryptophan with the fat and protein in cheese creates a comforting, highly palatable food experience. This seeking of emotional comfort from creamy, high-fat foods is a natural response to the psychological distress that often accompanies premenstrual hormonal fluctuations.