You feel hungry more often before your rules ? You have the feeling of never being truly satisfied ? Rest assured, you are not alone: many women face this phenomenon every month. As Nathalie Somville, dietitian nutritionist, explains to us: “These sudden cravings are very often linked to hormonal variations which occur after theovulationin the second part of the menstrual cycle.
Is it normal to be very hungry before your period?
Yes, it’s completely normal to be a little hungrier before your period. “This is not a health problem, but simply a natural variation in your appetite », Indicates Nathalie Somville.
Concretely, this can translate into:
- Desires for snacking ;
- A more frequent feeling of hunger;
- A greater attraction to sweet or fatty foods.
These changes are temporary and usually disappear with the arrival of menstruation.
Why are we hungrier before our period?
“The increase in appetite before menstruation is primarily hormonal,” explains Nathalie Somville.
Just before menstruation, several mechanisms take place:
- THE progesterone increase. This hormone directly stimulates the desire to eat, slightly promotes fat storage and slightly speeds up the metabolism.
- THE estrogen fall. However, these hormones play an important role in regulating hunger. When their level drops, the feeling of satiety is less effective. So we get hungry more easily.
- The body spends a little more energy. Just before menstruation, our body burns a little more calories: between 90 and 300 additional kilocalories per day, according to Nathalie Somville. It’s as if the body requires a little extra fuel to function properly.
Why do we especially crave sugar or fat?
Craving chocolate, cookies or fatty foods just before your period is very common. These targeted cravings are linked to the decline in serotoninoften called the “feel-good hormone”.
A few days before our period:
- Serotonin levels decrease,
- Mood may become more unstable,
- Stress and irritability increase.
Result ? Our body naturally seeks comfort (emotional eating). “However, sweet foods help boost serotonin. This is why we want chocolate, cakes or fatty products more than vegetables or salads,” explains Nathalie Somville.
Are all women affected by these cravings?
No. Not all women react the same way. The intensity of cravings varies a lot from one person to another, depending on several factors:
- Age. THE premenstrual syndrome disappears after menopause. On the other hand, during perimenopause, symptoms can be more intense and more frequent.
- The type of contraception. Some pills block the natural cycle. In this case, hormonal variations are reduced, and cravings for sugar or fat are often less present, or even absent.
- Individual hormonal variations. Every woman has her own hormonal balance. This can change over time or be influenced by certain hormonal diseases (thyroid disorders, polycystic ovary syndromes, etc.)
Should you eat more when you have your period?
Not necessarily. During menstruation, the body expends a little more energy. But that doesn’t mean you have to force yourself if your appetite isn’t there.
“ You should also not feel guilty or try to restrict yourself. », insists Nathalie Somville. Deprivations can:
- Accentuate cravings,
- Promote eating compulsions,
- Worsen irritability and mood swings.
The goal is not to eat more at all costs, but to eat better and enough to support his body.
How to deal with increased appetite before your period?
A few simple actions can make a difference:
- Eat regularly. Three balanced meals a day, with one or two snacks if necessary, help avoid fatigue and heavy cravings.
- Focus on proteins. Eggs, yogurt, cottage cheese, legumes or fish keep you satisfied for longer and stabilize blood sugar levels.
- Stock up on fiber. Vegetables, fruits, oatmeal or wholemeal bread slow down digestion and limit sudden cravings.
- Don’t forget the good fats. Avocado, nuts, seeds or olive oil promote satiety and contribute to hormonal balance.
- Listen to your desires without feeling guilty. If you want chocolate, allow yourself a small square, otherwise you risk breaking down later.
- Drink enough water : thirst can sometimes be confused with hunger.
- Move a little. A short walk or some stretches can calm cravings and improve mood.
Should you be concerned if your appetite gets out of control?
In the majority of cases, no. These variations are normal and temporary.
On the other hand, check if:
- Compulsions are very common,
- Your relationship with food becomes anxiety-provoking,
- Premenstrual syndrome is very intense and difficult to live with.
A healthcare professional can help you find suitable solutions.
In summary, being hungrier before your period is normal, frequent and physiological. It is neither a lack of will nor a bad habit. Listening to your body, eating enough and treating yourself is an integral part of balance. As Nathalie Somville recalls: “Respecting your needs also means taking care of your health.