In addition to our information about menstrual underwear, we would also like to inform you about other topics related to women's health.

Many women notice changes in their appetite during their menstrual cycle. Hunger can increase especially around and during menstruation. This isn't a coincidence, but the result of hormonal fluctuations that affect your metabolism, blood sugar levels, and emotional well-being. What exactly is happening in your body, and how can you manage this healthily?

During the menstrual cycle, estrogen and progesterone levels fluctuate. In the luteal phase (the second half of the cycle, just before menstruation), progesterone levels rise, which can lead to increased appetite.

At the same time, serotonin levels drop, which can explain cravings for carbohydrate-rich and sugary foods. Your body is looking for a way to feel better, and carbohydrates help produce serotonin, the "happiness hormone."

In addition, your body uses more energy during this phase. Your metabolism speeds up, meaning you may actually need more calories than in the first half of your cycle. This explains why you feel hungrier and crave high-calorie foods more often.

How can you regulate your hunger during your period?

Choose nutritious food Your body demands energy, so give it what it needs, but in a healthy way:

• Complex carbohydrates help keep your blood sugar levels stable, think of:

✅ Oatmeal – Nutritious, rich in fiber and good for stable blood sugar levels.
✅ Sweet potato – Contains a lot of fiber, vitamins and minerals.
✅ Brown Rice – A whole grain option with more nutrients than white rice.
✅ Whole wheat bread – Choose sourdough or spelt bread for extra nutritional value, the best is sourdough spelt bread.
✅ Whole wheat pasta – A more nutritious alternative to white pasta, the best for your intestines is spelt (milder for the intestines than wheat).
✅ Bulgur – Similar in texture to couscous, but contains more fiber.

✅ Legumes (lentils, chickpeas, black beans) – Rich in protein and fiber, perfect as a slow carbohydrate source.

• Healthy fats from avocado, nuts and olive oil support your hormone balance.
• Proteins such as chicken, fish, eggs and legumes provide a longer feeling of satiety.
• Magnesium-rich foods like spinach, dark chocolate, and bananas can help reduce cravings.

Hydration

Drinking enough water is essential, especially if your body retains more fluid during menstruation. Sometimes thirst can masquerade as hunger, so make sure you stay well hydrated. Herbal teas like chamomile and ginger can also help with cramps and bloating.

Listen to your body

It's perfectly normal to feel hungrier during this phase. Instead of judging or holding yourself back, it's better to make conscious choices. Are you truly hungry, or is it more emotional hunger? Give your body what it needs without guilt. For example, choose one of the recipes developed with Marlon that will help you satisfy your hunger guilt-free, like a delicious chocolate banana smoothie or Greek oatmeal pancakes .

Avoid fast sugars

While you might crave chocolate or chips, simple sugars cause a spike and then a crash in your blood sugar. This can further affect your energy levels and mood. Instead, choose nutritious alternatives like a square of dark chocolate or a handful of nuts. Note, however, that if you do eat a handful of nuts, it's best to choose unroasted and unsalted nuts. Roasted nuts are often heated in oil, which can alter their fatty acid composition and make them less beneficial. Unsalted nuts are important to prevent unintentionally consuming too much salt, which can worsen fluid retention, especially around menstruation.

Maintain stable blood sugar levels

Eat regularly and ensure your meals are balanced with protein, fat, and carbohydrates. This helps prevent blood sugar fluctuations, which can reduce cravings.

Conclusion: Listen to your cycle. Your body knows what it needs. By being mindful of your food intake and understanding why you're hungrier during your period, you can make healthier choices without feeling guilty. Small adjustments to your diet and lifestyle can make a big difference in how you feel throughout your cycle. So give yourself some extra love and nourish your body properly!