The Monthly Hormone Rollercoaster
Pre-period physical and emotional changes, premenstrual syndrome (PMS) and it’s more severe form, premenstrual dysphoric disorder (PMDD) impact women worldwide. The most common symptoms are food cravings, mood swings and anxiety, fatigue, breast tenderness, increased appetite and weight, swelling, constipation or diarrhea (Hantsoo et al., 2022). A recent study of over 238,000 women found that 85% of women experience food cravings as the most common symptomof PMS. Furthermore, the same study found that 62% of participants reported their symptoms impact their daily functioneither every cycle or during many cycles.
The menstrual cycle has four main phases:
• Menses phase: Usually days 1 to 5-7 during the period.
• Follicular phase: This includes the menses phase and lasts through ovulation. Estrogen levels rise to support the growth of the endometrial lining and follicle stimulating hormone (FSH) stimulates follicles to develop into mature eggs.
• Ovulation phase: Ovulation generally occurs in the middle of the cycle, around day 14 in a 28-day cycle.
• Luteal phase: This is the phase after ovulation until menses begins. Estrogen and progesterone levels are high during this phase and gradually taper off to promote menstruation in absence of pregnancy.
The late luteal phase, about a week before the period begins,tends to be the most challenging for women. Progesterone and estrogen levels are both high during this phase in preparation for pregnancy or menses.
The combination leads to feeling hungrier, more bloated, and food cravings. A review by Rogan & Black (2023) report many studies show that women in the luteal phase generally consume more calories during this phase than in the follicular phase. In fact, during the luteal phase there is an increase in metabolic rate resulting in additional calorie expenditure leading to more huger and cravings. The literature varies with many studies reporting between 100-500 additional calories needed per day in the late luteal phase.
During the luteal phase, metabolism changes make the body rely more on proteins and fats (Rogan & Black, 2022), carbohydrate processing shifts to support endometrial growth, and more sodium is lost through sweat. These changes can help explain cravings for sweets and salty foods. Cravings can be a sign your body is trying to meet a nutritional need. Salty food cravings for example can be to replace the extra sodium lost during this phase.
In addition to hunger, bloating, and food cravings, many women experience fatigue including muscle fatigue. The mid to late luteal phase is a time to listen to your body and give it what it needs as well as to support these processes with nutrient dense foods.
Ways to support your body through the luteal phase:
Getting adequate sleep and water.
Avoiding excess sugar, but also give yourself a break if you reach for a sugary snack! Focus on being mindful and consuming those foods in moderation.
Focusing on consuming complex carbohydrates, protein, andgetting more fiber through a variety of fruits and vegetables.
Eating foods high in magnesium, calcium, omega 3s, and vitamin D can help alleviate the symptoms caused by hormonal fluctuations.
Foods rich in magnesium can help with bloating and cramping
Leafy greens like spinach, black beans, peanut butter (opt for sugar free and minimally processed), pumpkin and chia seeds, almonds, cashews, and avocados. Dark chocolate is also an excellent source of magnesium, the darker the chocolate, the higher the magnesium content.
Foods rich in calcium
Of course, dairy and dairy products like milk, cheese, and yogurt. Several foods rich in magnesium are also rich in calcium such as beans, almonds, leafy greens, and seeds.
Get your omega 3s
Omega 3s are anti-inflammatory and something we can only get through our diet. Omega 3s support joint, muscle, brain, and heart health and can also help with cramping and bloating sensations. Omega 3s are found in fatty fish like salmon, tuna, mackerel, and fish oils, flax seeds, chia seeds, and walnuts.
Vitamin D
Vitamin D deficiency is one of the most common deficiencies in the world and many people in the USA are deficient. Vitamin D can be difficult to get from food but can be found in fortified dairy products, and some of the same sources as omega 3s like fatty fish, and to a lesser degree in egg yolks and cheese.
Speak to your healthcare provider or dietician before starting supplements to be sure they are right for you.
Check out this magnesium and calcium rich, sweet tooth satisfying recipe. Semi-sweet chocolate chips are also a good source of magnesium, go for dark chocolate chips for even more magnesium if you can!
Healthy chocolate chip muffins – makes 12 muffins
2 large eggs (pasture raised if possible)
2/3 C plain Greek yogurt
1/3 C maple syrup or honey
2 Tbsp coconut or avocado oil
1 ¾ C whole wheat flour
2 tsp baking powder
1 tsp vanilla extract
Pinch of salt
2 Tbsp milk of choice (dairy, almond, oat etc.)
½ C semi-sweet or dark chocolate chips
• Preheat oven to 350ºF and line muffin tin with liners
• In a large bowl combine eggs, Greek yogurt, maple syrup, oil, vanilla, and salt. Stir until smooth
• Combine whole wheat flour and baking powder in a small bowl
• Add flour and baking powder mixture to batter, careful not to overmix
• Add chocolate chips
• Fill muffin liners 2/3 full and bake in preheated oven 20-25 minutes
• Muffins are done when toothpick in the center comes out clean