The feeling of being very hungry during the menstrual cycle is a common thing that many women experience. This need to eat more or more frequently during menstruation can be disconcerting, but it has scientific explanations. In this article we will explore the reasons why we experience increased appetite during menstruation.
Why does hunger increase during menstruation?
The answer to this question lies in the hormonal changes that take place in a woman's body during her menstrual cycle. One of the main culprits for this increased appetite is the hormone progesterone. During the luteal phase of the menstrual cycle, which occurs after ovulation, progesterone levels increase to prepare the uterus for a possible pregnancy.
1. Changes in estrogen levels
In addition to progesterone, estrogen levels also fluctuate during the menstrual cycle. These hormonal changes can affect neurotransmitters in the brain that regulate appetite, such as serotonin and dopamine. As a result, you may experience increased hunger and a greater desire to consume foods rich in carbohydrates and sugars.
2. Increased energy expenditure
The woman's body also experiences a slight increase in energy expenditure during menstruation due to the regeneration process of the endometrium (the inner layer of the uterus that sheds during menstruation). This increase in energy expenditure can cause a more intense feeling of hunger, since the body needs more calories to carry out this regeneration.
3. Emotional and psychological changes
Another factor that can influence increased appetite during the menstrual cycle are the emotional and psychological changes that many women experience at this stage. Premenstrual syndrome (PMS) can cause mood swings, irritability, and anxiety, which can lead to increased food consumption as a form of emotional self-regulation.
Strategies to manage increased appetite during pregnancy menstruation
Although feeling hungrier during menstruation is normal, there are strategies that can help manage this feeling and avoid eating excesses. Some recommendations include:
1. Eat nutritious foods
Instead of turning to foods high in empty calories, it is important to opt for nutritious options that satisfy your appetite and provide the body with the necessary nutrients. Including lean protein, healthy fats and fiber in your diet can help keep hunger at bay.
2. Staying hydrated
Drinking enough water during the menstrual cycle can help reduce feelings of hunger, since sometimes the body confuses thirst with hunger. Staying hydrated is essential for proper metabolic and digestive functioning.
3. Practice moderation
It is understandable that you feel hungrier during menstruation, but it is important to practice moderation when eating. Listening to the body's satiety signals and not overdoing portions can help control increased appetite.
4. Perform physical activity
Exercising regularly can help regulate the levels of hormones and neurotransmitters related to appetite, as well as improve mood and reduce stress. Physical activity also contributes to maintaining a healthy weight and controlling food cravings.
In conclusion, increased appetite during the menstrual cycle is a physiological phenomenon that is due to the hormonal and emotional changes experienced by the body. woman's body at this stage. By understanding the reasons behind this increase in hunger and applying strategies to manage it in a healthy way, it is possible to go through the menstrual cycle without succumbing to the temptation to overeat.