It’s no secret that we, as women, experience significant changes to our moods, energy levels, and sleep patterns due to hormone fluctuations throughout our menstrual cycle. There are actually four distinct phases of the menstrual cycle — menstrual, follicular, ovulation, and luteal — and each one is responsible for hormonal shifts (and subsequent symptoms) that can also impact our eating habits.
But have you ever wondered why your appetite decreases significantly during your period? Let's take a look at how and why this happens, and what you can do about it.
No appetite during your period? Your hormones may be to blame
The main culprits behind your ever-changing appetite during the menstrual phase are hormones, particularly estrogen and progesterone.
In the days leading up to your period, estrogen levels begin to drop. This decline can affect the production of serotonin, a neurotransmitter that helps regulate mood and appetite. Lower serotonin levels may lead to a decrease in appetite for some women. Additionally, as progesterone levels fall, some women may experience bloating or water retention, which can create a feeling of fullness and further reduce the desire to eat.
It's important to keep in mind that while these hormonal changes are universal, their effects can vary greatly from person to person. Some women might find themselves with an increased appetite and cravings, while others may feel less hungry. Your individual response to these hormonal shifts can also change from cycle to cycle, making it essential to pay attention to your body's signals.
Physical discomfort and its impact on appetite
Beyond hormonal influences, the physical symptoms associated with menstruation can also play a role in curbing your appetite. Many women experience cramping, bloating, nausea, or general discomfort during their period, which can naturally decrease the desire to eat. When you're not feeling your best, the thought of food might be less appealing, leading to a temporary loss of appetite.
Additionally, some women may experience changes in their digestive system during menstruation. Hormonal fluctuations can affect the speed at which food moves through your digestive tract, potentially leading to constipation or diarrhea.
“Sometimes individuals experience nausea, bloating, and/or IBS-like symptoms prior to and during their period, which can cause them to lose their appetite,” explains Dr. Dorothy Bestoyong, an Orlando-based OB/GYN. “Some women may experience the complete opposite and have increased cravings, which is what we commonly hear during the luteal phase.”
The luteal phase, which comes right before the menstrual phase, is when PMS symptoms typically occur, and many women report experiencing increased hunger and specific cravings during this time.
Emotional and psychological factors
If you're feeling sad or more irritable than usual in the menstrual phase, that can affect your appetite, too. Many women experience mood changes, increased stress, or anxiety during their period, which can impact eating habits. For some, these emotional shifts may lead to comfort eating or increased cravings, while others might find their appetite diminished due to their emotional state.
Moreover, societal pressures and body image concerns can sometimes intensify during menstruation, potentially impacting your relationship with food. It's essential to approach these feelings with compassion and understanding, recognizing that your body is going through a natural process that affects everyone differently.
Navigating appetite changes during your period
While it's normal to experience changes in your appetite during your period, it's crucial to ensure you are staying nourished during that time.
“You should increase your intake of protein and focus on eating for energy. You should also increase hydration,” advises Dr. Bestoyong. Increased hydration can actually help fight water retention and bloating, which might be responsible for your loss of appetite in the first place.
Eating iron-rich foods, such as fish, poultry, and leafy green vegetables can help to replenish your body's iron stores during menstruation, while lentils, beans, meat, and nuts — which are high in protein and fiber — can help control your blood sugar levels, provide sustained energy, and fill you up when eating feels like a chore.
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Dark chocolate is also a nice treat to endulge in during the menstrual phase because it is rich in iron and magnesium. So, even if you can’t stomach hearty meals during this time, there are always some healthy snacks to help you through!
When to seek professional advice
While some appetite changes during your period are normal, persistent or severe loss of appetite could be a sign of an underlying health issue. If you find that your appetite loss is extreme, lasts beyond your period, or is accompanied by other concerning symptoms, it's important to consult with your healthcare provider.
“If things are worsening, it’s always a good idea to talk with your physician regarding how to further improve these symptoms,” advises Dr. Bestoyong. They can help rule out any potential medical conditions and provide personalized advice on managing uncomfortable periods.
Remember, your period is a natural part of your body's cycle, and the changes in appetite that come with it are just one aspect of this complex process. By caring for yourself holistically and eating what feels good to you at any given moment, you can support your body through each phase of your menstrual cycle and live your healthiest life!
Brighid Flynn is a freelance writer based in Philadelphia where she lives with her husband, dog, and two little ones.