The crimson tide, a visit from Auntie Flo, shark week, or moon time: whatever you call it, menstruation is the roughly monthly interval during which the uterus sheds its lining. For those who menstruate, it can be a period of challenges, with symptoms like cramping, bloating, headaches, and fatigue. However, one symptom that often takes the cake (literally!) is hunger. So, can you eat more during your period without gaining weight?
Understanding Period Pain & Hunger Pangs
The craving for chocolate, pizza, or any comfort food is as regular as your cycle itself. But why do these cravings surge during or right before menstruation? Periodic changes in appetite are influenced by hormonal fluctuations, specifically estrogen and progesterone. But does this increased hunger actually mean you need more energy from food?
Basal Metabolic Rate (BMR) and Menstruation
Basal metabolic rate (BMR) is the amount of energy our bodies use at rest. If menstruation cranks up the energy demands, it should show in the BMRs of people during their periods. So, what do the BMR studies say about this crimson conundrum?
The Energy Demands of the Menstrual Cycle
Surprisingly, BMR actually dips during the bleeding phase of the cycle. It bottoms out about a week after menstruation begins and then rises steadily until the next cycle kicks in. This might seem counterintuitive, but here’s the scoop: while menstruation feels taxing, it’s the least energy-intensive part of the cycle for the body.
Building vs. Breaking Down: The uterus spends three weeks constructing a cozy uterine lining, rich with blood vessels and glands, like a plush hotel room for a potential embryo. The week it spends dismantling this lining is, by comparison, a breeze.
Uterine Contractions: These muscular spasms are like a mini-workout for your uterus, especially strong during menses to help shed the lining, which can be downright painful.
Hormonal Influences on Appetite
There’s solid evidence that progestogens, like progesterone, can spike your appetite. Levels of this hormone hit their peak about a week before menstruation, which explains why you might find yourself eyeing that extra slice of pizza.
BMR Fluctuations: While BMR dips during menstruation, it peaks just before it starts. Researchers estimate this fluctuation at about 8 percent or roughly 164 calories—about the energy in 1.5 navel oranges or ¾ of a Kit-Kat bar. It’s not a massive difference, but it’s enough to make you feel hungrier.
Comfort Food Cravings
While we can’t blame all period munchies on physiology, food is a great comfort. When you’re feeling crampy or emotional, comfort foods are especially appealing. Marketing and media have also reinforced the association between periods and chocolate.
The Final Scoop
In the end, while you might feel hungrier just before or during your period for various reasons—societal, physiological, and psychological—you don’t need to consume significantly more calories. There is a small increase in caloric demands during the two weeks leading up to menstruation, but it’s likely met through normal dietary fluctuations.
Please, don’t let this dissuade you from enjoying your favourite treats during your period. Dealing with a uterus leaking blood is no picnic, and you deserve a nice snack. So, munch away and enjoy that chocolate guilt-free! But remember, everything in moderation!
By making mindful choices, including opting for sustainable period products, and incorporating healthier options, you can enjoy chocolate in a way that supports your overall well-being during your menstrual cycle.