Periods come with mood swings, cramps, and oh yes, those intense cravings you can't ignore. You find yourself reaching for chocolates, chips, maggi, ice cream and what not. But here’s the truth: your body isn’t betraying you, it’s talking to you. The hormonal shifts during your menstrual cycle can influence everything from your appetite to your energy levels and mood. This blog is your guide to understanding why you crave certain foods, what your body actually needs, and how to nourish yourself without guilt. Because it's not about denying the cravings, it’s about decoding them.
Why Do We Crave Certain Foods During Periods?
Cravings during your periods aren't just in your head; they’re driven by real changes happening in your body.
- Hormonal Changes: Right before your period, estrogen levels drop and progesterone is on the rise, and then both of them dip. These shifts can affect serotonin (your "feel-good" hormone), which is why you might crave carbs and sugar, because they temporarily boost serotonin and improve your mood.
- Low Magnesium Levels: Magnesium levels drop during menstruation, which can increase cravings for chocolate, especially dark chocolate that naturally contains magnesium.
- Low Energy: Your body is working hard during your cycle, and your metabolism actually increases, so you may feel hungrier. Thus, high-calorie cravings (like pizza, chips, or sweets) are your body's way of trying to get quick energy.
How to Nourish Yourself Without Guilt
It’s okay to want chocolates or carbs. Instead of fighting the craving, ask: “What is my body asking for?” Maybe it’s energy, comfort, or a mood boost. Acknowledge it without judgment. Labeling food as “bad” or “cheating” creates guilt. Instead, remind yourself: All food is just food. Some nourish the soul, some nourish the body, and both are valid.
Best Foods for Your Period
- Iron: Spinach, lentils, seeds
- Magnesium: Dark chocolate, almonds, banana
- Hydration: Cucumber, oranges, coconut water
- Comfort: Soup, oats, herbal tea
You’re not lazy or out of control. You’re hormonal, human, and doing your best. Feed your body like you’d feed a friend-with kindness and care.
Hormonal Imbalances and Nutrition
The menstrual cycle is governed by complex hormonal interactions, primarily involving estrogen, progesterone, and serotonin. These biochemical messengers not only regulate reproduction but also significantly impact energy, mood, and physical comfort.
1. Estrogen: The Multitasking Regulator
- Dominates the follicular phase, peaking just before ovulation to thicken the uterine lining.
- Stimulates serotonin and dopamine production, enhancing mood and motivation.
- Supports bone density, skin health, and metabolic function.
- Imbalance Consequences: Heavy bleeding, breast tenderness, irritability (Estrogen Dominance); Fatigue, hot flashes, irregular cycles (Deficiency).
2. Progesterone: Nature's Calming Agent
- Takes over during the luteal phase post-ovulation.
- Counters estrogen's stimulating effects, promoting relaxation.
- Maintains uterine lining and supports early pregnancy.
- Imbalance Consequences: Anxiety, insomnia, spotting, shortened cycles (Insufficiency); Exacerbates PMS symptoms (Relative Deficiency).
3. Serotonin: The Mood-Weathering Neurotransmitter
- Rises with estrogen in the follicular phase.
- Plummets premenstrually as hormones shift, triggering cravings.
- Imbalance Consequences: Irritability, sadness, sleep disturbances (Premenstrual Blow); Increased PMS severity with carb binges (Chronic Low Levels).
Strategic nutrition can promote optimal estrogen metabolism, support robust progesterone production, and maintain serotonin stability throughout the cycle.
Profession-Tailored Nutrition for Menstruators
Your career doesn’t just shape your daily routine; it can rewire your hormonal balance. The mental fatigue of meetings, the physical toll of long shifts, or creative burnout directly interferes with menstrual health.
High-Stress Corporate/Office Workers
- Hormonal Challenges: Cortisol overload disrupts progesterone, worsening PMS; Sedentary work increases PCOS risk; Blue light exposure lowers melatonin, disrupting sleep.
- Nutrition Tips:
- ✔ Adaptogenic foods (ashwagandha, maca) to buffer stress.
- ✔ Chromium-rich foods (broccoli, grapes) for blood sugar control.
- ✔ Walnuts + Cherry juice to counter screen-time melatonin depletion.
- ✖ Skip sugary snacks-opt for protein + fiber.
Pro Tip: Batch-cook magnesium-rich foods (spinach, pumpkin seeds) for desk snacks to prevent cortisol-induced cravings.
Healthcare Workers & First Responders
- Hormonal Challenges: Night shifts disrupt circadian rhythm and estrogen; Irregular meals cause blood sugar swings; Physical exhaustion depletes B vitamins and iron.
- Nutrition Tips:
- ✔ Caffeine management: Green tea (L-theanine) over coffee after 2 PM.
- ✔ Hard-boiled eggs for chaotic schedules.
- ✔ Turmeric + ginger to combat inflammation from long shifts.
- ✖ Avoid vending machine traps; keep emergency nuts/seeds in your locker.
Pro Tip: Use red light therapy post-night shift to support melatonin production.
Athletes & Fitness Professionals
- Hormonal Challenges: Low body fat can lead to amenorrhea or irregular cycles; Excessive exercise raises cortisol; Sweat causes mineral loss (zinc, magnesium).
- Nutrition Tips:
- ✔ Cycle-synced training carbs (more in luteal phase).
- ✔ Beetroot powder for nitric oxide + endurance.
- ✔ Bone broth for collagen + glycine (muscle recovery).
- ✖ Avoid chronic keto-women need carbs for progesterone.
Pro Tip: Track cycle phases-lower intensity during the menstrual phase to prevent burnout.
Creative Professionals/Artists
- Hormonal Challenges: Feast-or-famine eating causes cortisol spikes; Skipping meals during flow states crashes blood sugar; Wine/coffee culture burdens the liver.
- Nutrition Tips:
- ✔ Stable energy: Chia pudding + nut butter for long studio sessions.
- ✔ Omega-3s (sardines, walnuts) for brain fog.
- ✖ Replace late-night sugar binges with dark chocolate + sea salt.
Pro Tip: Set phone reminders to eat, as creative flow suppresses hunger cues.
Manual Laborers & Tradespeople
- Hormonal Challenges: Heavy lifting causes oxidative stress; Chemical exposure can disrupt the endocrine system; Dehydration worsens menstrual cramps.
- Nutrition Tips:
- ✔ Blueberries to combat toxins.
- ✔ Electrolyte hydration via coconut water and cucumber.
- ✔ Broccoli and sprouts for chemical detox.
- ✖ Cut processed meats, as nitrates worsen inflammation.
Pro Tip: Take a warm bath after a tiring day.
The Best Exercises to Do On Your Period
The first few days of your period may be the most uncomfortable. A focus on gentle movements should top your list. Consider simpler exercises like walking, yoga, light cardio, or pilates, and remember to always listen to your body. If you're feeling particularly fatigued or experiencing intense pain, it's okay to skip your workout or choose a lighter activity.
Benefits of Exercising on Your Period
- Pain Relief: Exercise can help alleviate cramps by releasing endorphins and improving blood flow.
- Mood Boosting: Exercise can help regulate hormones and reduce feelings of fatigue, irritability, and depression.
- Increased Energy: Gentle exercise can actually increase your energy levels during your period.
- Regulates Cycle: Regular exercise can help regulate your menstrual cycle and make it more predictable.
