We all know that sudden craving for something sweet or salty. While this can happen due to everyday eating habits, it can also be closely tied to your menstrual cycle as a woman. So, if you're craving chocolate bars, pizza, or chips, it might be a sign that your period is approaching.

Why do you have these cravings?
The main cause of these cravings are the hormonal fluctuations that occur during your menstrual cycle. In the second half of your cycle (the luteal phase), the levels of estrogen and progesterone rise in preparation for a possible pregnancy. Progesterone, in particular, is known to stimulate appetite. This makes sense because your caloric needs increase during this phase—by up to 10%. The rise in energy demand, combined with a heightened sense of hunger, is what drives the cravings.

Another reason for your cravings lies in the way these hormones affect your carbohydrate metabolism. Hormones like progesterone make it more difficult for your liver to release stored carbohydrates (glycogen). This is an evolutionary adaptation designed to conserve energy for a potential pregnancy. However, if you need more carbohydrates due to physical activity or stress, your body struggles to release these reserves quickly enough. This leads to the craving for fast-acting carbohydrates, and before you know it, you're reaching for the snacks.

How can you manage these cravings?
In the second half of your cycle, your body has a harder time accessing its carbohydrate stores. However, with a few simple strategies, you can reduce those cravings:

-Eat balanced snacks: Incorporate snacks that contain a small amount of carbohydrates, such as a piece of fruit or whole-grain crackers. This will provide steady energy without causing spikes in blood sugar levels.

-Fuel up before exercise: It’s okay to have something sweet before your workout, like a piece of fruit or a small energy bar. Your body will use this quick energy for the activity. During exercise, opt for an isotonic drink or a juice spritzer to maintain hydration and replenish electrolytes.

-Avoid large carb portions: Even during your main meals, try not to consume large quantities of carbohydrates at once. Ideally, aim for around 50 grams of carbs per meal. If you overconsume carbs, your body will store the excess as fat due to the already filled glycogen stores.

Other effects of hormonal changes
Your carbohydrate metabolism is only one area that’s influenced by hormonal fluctuations during your cycle. Other factors such as recovery, athletic performance, muscle growth, water retention, and your body’s response to exercise are also impacted. These subtle changes highlight how much your cycle can affect your body in different ways.

Conclusion: Eating according to your cycle
By paying attention to your body's needs throughout the different phases of your cycle and adjusting your diet accordingly, you can help minimize cravings and enhance your overall well-being. Your body naturally signals when it needs more energy—by responding to those signals with the right foods, you can meet its needs in a healthy way.

I hope these tips help you manage cravings during the second half of your cycle.

Enjoy your day MOVITOS