Ever wondered why you find yourself reaching for more chocolate, chips or ice-cream before your period? There’s a possible reason for it!
Simply put, the body is preparing for menstruation where the uterine tissue lining will be shed unless a pregnancy occurs. This preparation requires additional energy, an increase of 2.5-11.5% in resting energy expenditure (REE) has been observed in women.
More energy spent = More energy required = More fuel required
So, if you find yourself a bit hungrier in the week or so leading up to your period (late-luteal phase), eat up to nourish your body and prevent the sudden cravings. This can look like:
- An additional roti at lunch,
- An extra serve of fresh fruit,
- A piece of toast with nut butter as a snack, or
- A few chocolate squares at the end of the day!
Bonus tip: Wholegrains, starchy vegetables, legumes and such are a source of B vitamins, important for forming the neurotransmitter serotonin which can help manage PMS (pre-menstrual syndrome) symptoms. Try to prioritise these foods rather than refined sweets, desserts, fried foods etc which are unfortunately, not too helpful for alleviating those symptoms – although they can make us forget about it for a bit!
References
- Esmaeilpour, M., Ghasemian, S., & Alizadeh, M. (2019). Diets enriched with whole grains reduce premenstrual syndrome scores in nurses: An open-label parallel randomised controlled trial. British Journal of Nutrition, 121(9), 992-1001. doi:10.1017/S0007114519000333
- Farasati, N., Siassi, F., Koohdani, F., Qorbani, M., Abashzadeh, K., & Sotoudeh, G. (2015). Western dietary pattern is related to premenstrual syndrome: a case-control study. The British journal of nutrition, 114(12), 2016–2021. https://doi.org/10.1017/S0007114515003943
- Wohlgemuth, K. J., Arieta, L. R., Brewer, G. J., Hoselton, A. L., Gould, L. M., & Smith-Ryan, A. E. (2021). Sex differences and considerations for female specific nutritional strategies: a narrative review. Journal of the International Society of Sports Nutrition, 18(1), 27. doi:10.1186/s12970-021-00422-8