What we’ll cover:

• How hormonal changes during your cycle affect mood, energy, and cravings.
• The impact of these changes on physical activity and motivation.
• Strategies for managing cravings and fatigue with self-compassion.

Your period can have a big influence on your appetite, mood, and energy levels, which in turn may affect your motivation and progress with lifestyle changes. By understanding the hormonal shifts during your menstrual cycle, you can better navigate these fluctuations with insight and self-care.

Hormonal fluctuations and their effects

Throughout your menstrual cycle, hormones like oestrogen and progesterone rise and fall, impacting how you feel and behave:

1. The Follicular Phase (first half of the cycle):
   
   • Oestrogen rises: This hormone increases steadily, leading to improved energy levels, better mood, and greater motivation.
2. The Luteal Phase (second half of the cycle):
   
   • Progesterone rises: As the body prepares for a potential pregnancy, progesterone increases while oestrogen levels drop. This hormonal shift can cause symptoms commonly associated with premenstrual syndrome (PMS), including:
     
     • Fatigue and lower energy levels.
     • Food cravings, especially for sugary or carbohydrate-rich foods.
     • Mood swings, irritability, and a drop in motivation.
     • Discomfort like bloating, tender breasts, and cramps.

Impact on appetite and cravings

• Carbohydrate cravings:
  The rise in progesterone may lead to temporary insulin resistance, making your body less efficient at processing sugar. This often triggers cravings for quick-energy foods like sweets and refined carbs.
• Serotonin and mood:
  
  • Oestrogen boosts serotonin levels, improving mood and emotional well-being during the first half of the cycle.
  • In the luteal phase, lower oestrogen and rising progesterone may reduce serotonin, potentially leading to mood swings, irritability, and increased cravings for comfort foods.
• Energy levels:
  Fatigue caused by hormonal changes can reduce motivation and make sticking to exercise routines more challenging. Bloating and cramps may add to this difficulty, making intense physical activity feel less appealing.

Strategies for managing period-related challenges

• Tackle food cravings:
  
  • Keep healthier, sweet or carbohydrate options like fruit or whole grain snacks.
  • Focus on balanced meals with fibre, protein, and healthy fats to stabilise blood sugar and reduce cravings.
• Adapt your workouts:
  
  • Reduce workout intensity during the luteal phase if energy levels drop. Opt for lighter activities like walking, yoga, or stretching.
  • Listen to your body and focus on movement that feels manageable and enjoyable.
• Practise self-compassion:
  
  • Recognise that these changes are normal and temporary.
  • Avoid being tough on yourself if you feel less motivated or give in to cravings - some things are out of your control!
• Support your mood:
  
  • Incorporate stress-reducing activities such as deep breathing, mindfulness, or journaling.
  • Prioritise rest and aim for 7–9 hours of sleep to support emotional well-being.
• Seek support:
  
  • If you find your period particularly difficult to manage or have concerns about how it impacts your health goals, don’t hesitate to speak with your Roczen clinician. They can provide personalised advice and strategies to help you feel more in control.

Summary

Periods can bring hormonal shifts that impact appetite, cravings, mood, and energy levels. By understanding these changes and approaching them with self-compassion, you can adapt your habits to stay on track while being kind to yourself. Adjusting your workouts, making mindful food choices, and seeking support when needed can make this phase of your cycle more manageable.

Roczen is here to support you through every stage of your health journey—reach out to your clinician for advice and guidance tailored to you.