The menstrual cycle, together with hormonal fluctuations, affects appetite, food preferences, metabolism and physiological changes. So, do you really experience more food, cravings for high-carbohydrate foods such as sweets and pastries, and an increase in metabolic rate during menstruation, or is this a myth?
The Science Behind Hormonal and Physiological Changes
The menstrual cycle consists of 3 phases: follicular phase (the period of bleeding lasting 3-7 days), ovulation (the period between follicular and luteal phase when ovulation occurs) and luteal phase (the period of 12-14 days before bleeding). Hormonal fluctuations during these phases also affect appetite, metabolism and mood.
During the luteal phase, there is an increase in body temperature of about 0.3-0.5°C. This increase is accompanied by a slight increase in metabolic rate. Studies show that the basal metabolic rate (BMR) increases by 7-10 per cent during this phase.
In the period approaching menstruation, especially with the effect of estrogen and progesterone, water retention in the body and oedema increase. This may cause women to feel bloated.
Progesterone protects the immune system and regulates inflammatory processes. However, the decline of these hormones in the period when menstruation is approaching causes women to experience higher stress.
Progesterone has a calming effect on the body in the absence of menstruation. However, a drop in progesterone levels can cause anxiety-like symptoms and mood swings in the premenstrual period.
Changes in appetite and food preferences
Women may consume more than 90-500 calories per day during the premenstrual period, varying between individuals. This increase is due to the effect of the increase in progesterone during menstruation and the decrease in estrogen, which increases appetite. These hormonal changes lower blood sugar levels and lead women to foods with high levels of simple sugars such as sweets.
In particular, 50-70% of women tend to prefer foods high in fat in addition to carbohydrates in the days approaching menstruation. The reason for this is to increase the levels of happiness hormones such as serotonin and dopamine by consuming carbohydrates.
Chocolate is the most preferred food especially before and during menstruation. This is because chocolate is high in magnesium, calcium and fat. In addition to the increased need for magnesium and calcium during menstruation, the fact that it is the food that best responds to the desire to consume a food rich in carbohydrates and fat makes chocolate indispensable.
In a scientific study, women were fed 2 g of dark chocolate every day for 20 weeks before menstruation. It was observed that this contributed to a decrease in anxiety, fatigue, feeling exhausted, abdominal cramps, bloating, diarrhoea, headache, back pain, change in appetite, muscle or joint pain and concentration problems, and an increase in acne complaints.
What should be considered in nutrition during menstruation?
- Careful Nutrition: Manage appetite fluctuations by balancing your diet with fruits, vegetables, whole grains and healthy fats. During this period, consuming 20 g of dark chocolate containing at least 70% cocoa will not cause problems when eating adequate and balanced nutrition during the day.
- Hydration: Water consumption will reduce bloating and suppress the feeling of hunger.
- Exercise: Physical activity can reduce mood swings and carbohydrate cravings by increasing the release of dopamine and serotonin hormones.
- Reducing Salt Consumption: Limit salt intake to prevent premenstrual bloating.
