Period cravings are a common experience for many women in the days leading up to and during their menstrual cycle. But when exactly do these cravings tend to start? Here’s an in-depth look at the timing of period cravings and what causes them.
What are period cravings?
Period cravings refer to the intense food cravings that some women experience in the days before and during their monthly menstrual cycle. Common menstrual cravings include:
- Sweets like chocolate, ice cream, pastries
- Salty foods like chips, pretzels, French fries
- Fatty foods like cheese, pizza, burgers
- Caffeine from coffee, soda, tea
- Carbs like bread, pasta, crackers
These cravings can be quite strong for some women. The cravings tend to subside once a woman’s period begins.
When do period cravings usually start?
Most women experience menstrual cravings in the days leading up to their period. But the exact timing of period cravings can vary from woman to woman. Here’s an overview of when cravings tend to start:
- 1-2 weeks before period: Some women experience cravings early in their cycle, even up to 2 weeks before their period starts. These early cravings are linked to ovulation which occurs about 14 days before a period begins.
- 1 week before period: For most women, cravings tend to start about a week before their period. This is when progesterone levels begin to drop in preparation for menstruation. Lower progesterone is linked to cravings.
- 2-5 days before period: Cravings often peak in the days immediately leading up to a period. This is when estrogen levels are at their lowest point, which can trigger cravings.
- During period: Some women continue to experience cravings even once their period has started. Cravings may persist during the first few days of menstruation when hormone fluctuations are still taking place.
So while cravings can start as early as 2 weeks before a period, they are most common and intense in the week before and first few days of menstruation.
What causes period cravings?
Hormone fluctuations are the main cause of increased cravings before and during a woman’s period. Here’s how hormones impact cravings:
- Estrogen – Drops in estrogen before a period trigger cravings for comfort foods and carbohydrates. Low estrogen may causeserotonin levels to drop, leading to cravings.
- Progesterone – Declining progesterone before a period is linked to cravings for salty and fatty foods.
- Ghrelin – Levels of this “hunger hormone” rise just before and during menstruation, increasing food cravings.
- Dopamine – Some research shows that women have fewer dopamine receptorsbefore their periods, making them more sensitive to rewards like unhealthy treats.
Aside from hormones, factors like stress, poor sleep, inflammation, and nutritional deficienciesmay also play a role in period cravings.
| Days Before Period | Estrogen Level | Progesterone Level | Common Cravings |
|---|---|---|---|
| 14 Days | Peaking | Peaking | Minimal |
| 7 Days | Falling | Falling | Sweets |
| 2-5 Days | Low | Low | Fatty, salty foods |
Do period cravings happen before every cycle?
For some women, intense cravings only happen before some periods and not others. There are a few reasons cravings may only strike during certain cycles:
- If ovulation was delayed that cycle, the timing of cravings will also shift.
- High stress levels can exacerbate hormone fluctuations and cravings.
- Poor nutrition leading up to a period may worsen cravings.
- Some health issues like PCOS or endometriosis impact hormones and increase cravings.
So while cravings will happen to some extent before most periods, they may be especially strong during irregular or stressful cycles.
Tips to minimize period cravings
To take control of cravings during your menstrual cycle, here are some tips that may help:
- Eat regular meals and snacks to prevent hunger and blood sugar swings.
- Choose complex carbs to stabilize blood sugar and serotonin.
- Reduce sugar, salt, and saturated fat in your diet.
- Manage stress through yoga, meditation, or other relaxation techniques.
- Get enough sleep and physical activity.
- Take magnesium and vitamin B6 supplements to balance hormones and neurotransmitters.
- Allow yourself a small treat portion if cravings feel overwhelming.
When to see a doctor
While some menstrual cravings are normal, see your doctor if you experience:
- Cravings that interfere with your day-to-day life
- Significant binge eating before your period
- Strong food cravings throughout most of your cycle
- Severe mood changes around your period
This may be a sign of premenstrual dysphoric disorder or other hormonal imbalance that requires treatment. Your doctor can check for underlying conditions and help you find relief.
The bottom line
Food cravings and hunger before or during your period are triggered primarily by hormonal shifts. For most women, cravings start 1-2 weeks before menstruation and peak in the days right before a period begins. While giving in to some cravings moderately is OK, focus on self-care strategies to prevent cravings from overwhelming your cycle.