Many individuals experience increased sugar cravings before their period. Several biological and psychological factors contribute to this desire for sweet foods. This article explores the hormonal fluctuations, neurotransmitter activity, blood sugar regulation, and emotional influences at play.
Hormonal Shifts
The luteal phase, after ovulation and before menstruation, involves significant hormonal changes. Estrogen and progesterone levels decrease during this time. This drop is associated with increased sugar cravings.
Estrogen suppresses appetite, while progesterone can increase hunger. As progesterone levels fluctuate in the luteal phase, many report increased appetite. Calorie intake can rise by approximately 200 to 600 calories between the follicular and luteal phases. These hormonal fluctuations influence mood and energy, contributing to the desire for quick energy from sugary foods.
Neurotransmitter Connection
Hormonal shifts impact brain chemistry, particularly serotonin levels. Serotonin regulates mood, well-being, and appetite. Lower estrogen levels, common in the premenstrual phase, are linked to decreased serotonin availability in the brain.
When serotonin levels dip, the body seeks to boost its production. Consuming carbohydrates, including sugary foods, triggers insulin release, which helps increase tryptophan entry into the brain. Tryptophan is an amino acid precursor to serotonin synthesis. This mechanism allows for a temporary increase in serotonin, leading to improved mood and comfort. Many individuals with premenstrual syndrome (PMS) often have suboptimal serotonin levels, further driving these cravings.
Blood Sugar Dynamics
Hormonal fluctuations before a period affect blood sugar regulation. Insulin sensitivity, how efficiently cells respond to insulin to absorb glucose, varies throughout the menstrual cycle. It is highest before ovulation (follicular phase) and lowest before menstruation (luteal phase).
When insulin sensitivity is reduced, cells become less responsive to insulin, causing glucose to remain in the bloodstream. This can lead to rapid fluctuations and drops in blood sugar levels after meals, resulting in fatigue and energy crashes. To counteract these dips, the body signals a need for quick energy, often manifesting as intense sugar cravings. Progesterone, elevated during the luteal phase, is associated with this temporary decrease in insulin sensitivity.
Stress and Emotional Factors
Beyond physiological mechanisms, psychological and emotional elements contribute to premenstrual sugar cravings. Many individuals experience heightened irritability, anxiety, mood swings, or discomfort as part of premenstrual symptoms. These emotional states can increase overall stress levels.
In response to stress or negative emotions, people often turn to food for comfort. Sugar can temporarily activate reward pathways in the brain by triggering dopamine release, a neurotransmitter associated with pleasure. This creates a cycle where sugary foods alleviate emotional distress, reinforcing the craving. Stress can also influence hunger-regulating hormones, increasing ghrelin (appetite stimulant) and potentially reducing leptin (fullness signal).