Women have long observed that their eating habits fluctuate throughout the month, often corresponding with different phases of their menstrual cycle. Statements like, "My hormones made me do it!" are common, but there's a lot more to it than just that.
The truth is, hormonal changes throughout your menstrual cycle have a significant impact on your hunger, cravings, and how full you feel after eating. Let’s dive into the specifics of how hormones, particularly estrogen and progesterone, affect your appetite and what you can do to manage these fluctuations.
Understanding the Menstrual Cycle
The menstrual cycle, typically around 28 days, consists of two main phases: the follicular phase and the luteal phase. The follicular phase begins on the first day of menstruation and lasts until ovulation, roughly 14-15 days later. The luteal phase follows ovulation and continues until the next menstruation.
During these phases, levels of two primary hormones—estrogen and progesterone—rise and fall, influencing your hunger and satiety signals.
But how exactly do these hormones impact your appetite?
Estrogen and Appetite
Estrogen, particularly estradiol, plays a crucial role in regulating your hunger. Estradiol levels peak during the follicular phase, just before ovulation, and decline during the luteal phase. When estradiol is high, you tend to eat less and feel fuller sooner. This is because estradiol affects how your brain processes hunger and satiety signals, making you feel satisfied with smaller portions (Asarian & Geary, 2013; Buffenstein et al., 1995).
However, as estradiol levels drop in the luteal phase, your appetite increases, and it may take longer to feel full. This can lead to consuming larger meals and experiencing stronger cravings, particularly for sweets, salty foods, and carbs (Barr et al., 1995).
The Brain-Hormone Connection
Your brain has receptors for estradiol, which help regulate how much you eat and how satisfied you feel after a meal. When estradiol is high, these receptors work efficiently, signaling that you've had enough to eat.
But when estradiol drops, these signals weaken, leading to increased hunger and a sense that you're not quite full (Eckel, 2011).
This isn't a lack of willpower—it's a natural, physiological response to changing hormone levels. Understanding this can help you be more compassionate with yourself during those times when cravings hit hard.
Hunger Hormones: Ghrelin and CCK
Estradiol also influences other hormones that regulate hunger, such as ghrelin and cholecystokinin (CCK). Ghrelin is the hormone that signals hunger, while CCK is responsible for making you feel full. When estradiol is high, it reduces the production of ghrelin, leading to less hunger, and enhances the effectiveness of CCK, helping you feel fuller faster (Asarian & Geary, 2007).
Conversely, when estradiol drops, ghrelin levels can increase, leading to more intense hunger signals, while the effectiveness of CCK diminishes, making it harder to feel satisfied after eating.
Practical Tips for Managing Hormonal Hunger
Understanding how your hormones affect your appetite is the first step. Here are some practical tips to help you manage these fluctuations:
Eat Slowly: Taking your time while eating allows your brain to catch up with your stomach, helping you feel full with less food. Aim to spend at least 20 minutes on your meals.
Plan for Cravings: If you know that cravings are coming, plan for them. Choose high-quality versions of the foods you crave, and savor them slowly.
Prioritize Sleep: Aim for 7-9 hours of sleep per night. Lack of sleep can disrupt your hunger hormones, making it harder to manage your appetite (Dye & Blundell, 1997).
Be Prepared: Plan your meals and snacks ahead of time, especially during the luteal phase. This can help you avoid overeating or making impulsive food choices.
Track Your Cycle: Consider tracking your morning body temperature to monitor hormonal changes. A rise in temperature typically signals the start of the luteal phase when estrogen levels drop (Dalvit-McPhillips, 1983).
Embrace Your Body's Natural Rhythms
Understanding the hormonal changes that influence your hunger can empower you to make informed choices about your diet and lifestyle. Rather than feeling guilty or frustrated, you can approach these fluctuations with compassion and strategies that support your overall well-being.
At Krehbiel Natural Health, we're here to support you through every phase of your cycle. Whether you're looking to manage your appetite, improve your health, or simply learn more about how your body works, we're here to help. Contact us today to learn more about our personalized health consultations and how we can support your journey to optimal wellness.
Hope to connect with you soon! ❤️
To your thriving health,
Gwen Krehbiel
Certified Natural Health Professional
Certified SHAPE ReClaimed Practitioner
Certified Facial Analysis Practitioner
Certified ZYTO Practitioner
Medical disclaimer: This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment. Medical conditions require medical care.
References
Asarian L, Geary N. Sex differences in the physiology of eating. Am J Physiol Regul Integr Comp Physiol. 2013 Dec;305(11).
Asarian L, Geary N. Estradiol enhances cholecystokinin-dependent lipid-induced satiation and activates estrogen receptor-alpha-expressing cells in the nucleus tractus solitarius of ovariectomized rats. Endocrinology. 2007 Dec;148(12):5656-66.
Barr SI, Janelle KC, Prior JC. Energy intakes are higher during the luteal phase of ovulatory menstrual cycles. Am J Clin Nutr. 1995 Jan;61(1):39-43.
Buffenstein R, Poppitt SD, McDevitt RM, Prentice AM. Food intake and the menstrual cycle: a retrospective analysis, with implications for appetite research. Physiol Behav. 1995 Dec;58(6):1067-77.
Dalvit-McPhillips SP. The effect of the human menstrual cycle on nutrient intake. Physiol Behav. 1983 Aug;31(2):209-12.
Dye L, Blundell JE. Menstrual cycle and appetite control: implications for weight regulation. Hum Reprod. 1997 Jun;12(6):1142-51.
Eckel LA. The ovarian hormone estradiol plays a crucial role in the control of food intake in females. Physiol Behav. 2011 Sep 26;104(4):517-24.
This blog post is so eye-opening! I never realized how much hormones control my hunger. Thanks for breaking it down—excited to put these tips into practice!