Metabolism During Your Period
While your menstrual cycle triggers many physical and emotional changes, there is no consistent, reliable proof that you burn more calories during your period. While some studies support the claim, they often involve small sample sizes.
What About During Other Stages of the Menstrual Cycle?
Your menstrual cycle consists of two main phases. The follicular phase begins with the first day of bleeding and lasts until ovulation, while the luteal phase is the second half of your menstrual cycle, which includes the interval between ovulation and the onset of the subsequent fertilization or bleeding.
According to a comprehensive review and analysis, the evaluated studies revealed that the resting metabolic rate was higher during the luteal phase than the follicular phase. However, the effect of the menstrual cycle on calories was marginally reduced when the researchers restricted their findings to larger trials that included more than 10 people.
Effects of Metabolism on Menstruation
Research shows there is a rhythmic synchronicity of menstruation with healthy metabolism. However, when your metabolism is significantly altered, it can affect the production of reproductive hormones, which can cause feelings of hunger.
Tips for Dealing With Period Hunger and Cravings
Follow these tips to offset the hunger and cravings you may feel when on your period:
- Include foods high in protein and fiber, which are more likely to help sustain satiety.
- Avoid waiting too long between meals.
- Limit ultra-processed foods with high amounts of sodium, sugar, fat, and calories.
- Avoid snacking late at night.
- Keep physically active.
- Practice mindfulness to distract yourself from cravings.
- Reduce your exposure to visual and behavioral cues involving food.
- Increase your exposure to natural sunlight by spending time outdoors.
Summary
While some research shows that your resting metabolic rate rises during your period, the data is inconsistent. Generally, a slightly higher resting metabolic rate during the luteal phase of the menstrual cycle varies by person. However, these changes do not seem high enough to increase calories burned during your period.
Though you may feel hungrier during your period, the feelings are not meant to replace the extra calories burned. Instead, your cravings may be due to hormonal changes and the need for comfort.
FAQs
- Can I still maintain a healthy weight during my period?
- Yes, with proper nutrition and regular exercise, you can maintain a healthy weight during your period.
- How can I manage my cravings during my period?
- Try incorporating healthy snacks, such as fruits and nuts, and practice mindfulness techniques to distract yourself from cravings.
- What are some signs of premenstrual dysphoric disorder (PMDD)?
- PMDD symptoms include severe irritability, anxiety, or depression, which are much more intense and debilitating than those linked with PMS.
- How can I reduce my exposure to triggers that make me crave food?
- Try to reduce your exposure to visual and behavioral cues involving food, and practice mindfulness to distract yourself from cravings.
