Managing your menstrual cycle Part 2

So as we probably already know, there are two main stages to the menstrual cycle; the follicular phase (first day of your period up until ovulation) and the luteal phase (the time between ovulation and the start of your next cycle).

There have been studies which indicate that energy intake changes as levels of hormones do, in particular the levels of estrogens. Estrogens reduce appetite and energy intake however, when progesterone is elevated in the luteal phase it is shown to promote fat storage. Women's energy intake is thought to increase by 90-500 calories each day during this phase. 

It is tricky to investigate food cravings as I've previously mentioned, each woman and each cycle can be completely different. It is down to individuality. Chocolate cravings however, do seem to be reported the most and in the luteal phase more than any other time. This is especially prominent in women who suffer from Premenstrual Syndrome (PMS).

Premenstrual syndrome is thought to be a bad mood for one or two days before your period. PMS is a number of different symptoms including behavioural (eg fatigue), psychological (eg irritability) and physical (eg headaches) which occur each month.

Going back to cravings, there is research to suggest that the need for chocolate can be a deficiency you may have in magnesium as chocolate is high in magnesium. It is argued however that nuts are high in magnesium and no-one seems to crave those!

Magnesium though has many benefits such as aiding sleep, muscle function and energy levels. So if you don't already take a supplement it's definitely recommended. Better sleep will also help you with hunger levels, having more energy to train and your mood.

It is really important to track your cycle and make notes on how you feel, the foods you're eating and the foods you want to eat. It is much easier to make progress when we know the reasons why we feel the way we do. If one day you're eating more than usual, what day of your cycle are you at? Follicular phase? Is your energy expenditure higher then usual? No? Ok well it could be you're making bad choices therefore aren't satiated or you're just bored and being a little piggy. In which case go for a walk. If it's your luteal phase maybe include some complex carbs in your next meal and enjoy it because your body clearly needs it. You can take them back out again when you're at your strongest and no progress will have faltered.