Cravings during the PMS are surprisingly common, good or bad. Here's what you should know about why women experience period cravings and how we can deal with them if you've ever wondered why you transform into the Cookie Monster around the same time every month.
Cravings are real; that much is true.
Have you ever heard someone say that desires during your period are all in your head? Send this study to them and watch how they react. The findings, which was published in the Journal of the Federation of American Societies for Experimental Biology, supports all females who have higher appetites for sugary and carbohydrate-rich foods before and during their periods.
It turns out that the hormones associated with our menstrual cycle have a significant impact on our desires. Our cravings are influenced by two hormones: progesterone and estrogen. Increased desires for sweet, calorie-dense meals and beverages are linked to rising levels of progesterone and estradiol, two forms of estrogen. It's interesting to note that appetites for carbohydrates are correlated with greater levels of estradiol, but cravings for sugar and chocolate are correlated with higher levels of progesterone. The extreme desires some women feel throughout pregnancy are also primarily brought on by these same hormones.
Particularly during the first half of the luteal phase (the period between ovulation and menstruation) of our monthly cycle, progesterone levels rise dramatically. The increase in this hormone is largely to blame for the cravings for sweets that many women have in the days before their periods. The majority of the time, symptoms go away after the luteal phase, although they can linger all throughout the menstrual cycle and trigger binge eating episodes.
Cortisol, generally known as the stress hormone, and estrogen hormone changes are related to one another. Your body tries to keep these hormones in balance, but there are instances when it has trouble. That explains why some of us experience periods where we feel like anger monsters.
You've definitely noticed that different ladies experience food cravings at different rates. Even some of the ladies you know might not experience PMS cravings at all. This is most likely a result of the hormone balance they maintain during their menstrual cycles. It's a fantastic idea to address the underlying issue (which is probably hormones) for those of us who aren't as fortunate and frequently struggle with carb and sugar cravings during our menstrual cycles.
Although PMS cravings are frequent, they are signs of an unbalanced hormone. You can get relief if your cravings for junk food, bloating, painful menstrual cramps, or any other PMS symptom are accompanied by mood changes. In a moment, we'll talk about how.
What's the sensation of a craving?
A craving resembles a strong desire for a specific kind of food. Contrary to hunger, cravings are not caused by a need to replenish your body's energy reserves. Instead, you choose one kind of cuisine and avoid all others. Before your period, you might be craving some of the following:
Snacks that are high in salt (such chips, salted pretzels, and other salty meals)
Foods that are sweet (such as chocolate, ice cream, licorice, and other candies)
fatty foods (burgers, pizza, cheese dishes, etc.)
When our periods are ready to begin, we may choose these meals for a variety of reasons. For starters, they taste fantastic, which is just what we need in the days preceding our periods when we're anxious and grumpy.
According to study, eating carbohydrates may be a self-medication strategy for women experiencing PMS symptoms. Serotonin levels are raised by carbohydrates. Serotonin is a "feel-good" neurotransmitter, therefore consuming carbohydrates may momentarily improve the mood of women who are experiencing hormonal abnormalities. According to research, enhancing serotonin neurotransmission by food, medicine, or supplementation may help women stop binge eating and lessen cravings.
Are Your Cravings Communicating with You?
Even while it may feel like your PMS cravings are somewhat arbitrary, they could be your body's way of informing you that it needs more of a particular nutrient. For instance, your body might be alerting you it needs extra magnesium if you suddenly have a strong taste for dark chocolate. Magnesium is abundant in cocoa beans, as well as in oats, avocados, and green vegetables. Try eating a spinach salad or a bowl of oatmeal first the next time you feel like devouring all the chocolate bars at your neighborhood gas station to see if that will satisfy your desires.
Similar to how your body may be attempting to remedy a mineral shortage if you feel like stuffing yourself with salty meals. One of the most prevalent wants during this time is salt, which you may be able to satisfy by consuming more veggies that are high in water and sea salt.
Increasing our intake of specific foods may be beneficial for those of us who experience a general increase in hunger before our periods. Instead of giving in to our sugar cravings, we can try nourishing our bodies with wholesome foods that will make up for any vitamin shortages we may have and maintain a stable blood sugar level.
Satiety levels can be raised by consuming more vitamin D, good fats (such those found in avocados, olive oil, and fatty fish), and complex carbohydrates like quinoa, sweet potatoes, and legumes. They also give our systems the vitamins and minerals needed to prepare for the energy-intensive loss of our uterine linings. Additionally, they can assist in balancing our hormone levels, which ought to be our main objective as healthy hormone levels can lessen or even completely eliminate typical period cravings and other PMS symptoms.
Lifestyle Adjustments to Reduce Cravings
We may improve other aspects of our lifestyles in addition to eating healthier meals to control our period cravings and have healthier, more comfortable periods. They consist of:
Practice yoga: If you haven't yet joined the yoga craze, now might be the time. Yoga reduces stress, which lowers cortisol levels and promotes hormone balance throughout the menstrual cycle.
Get quality rest: Sleep is crucial for hormone regulation. Women who regularly lack sleep are more likely to have hormonal imbalances that can cause irritability, increased hunger, and a host of other unpleasant symptoms. Give your body the gift of restful sleep at night, and your hormones will thank you.
As needed, add supplements to your diet: Your body might still require additional assistance from you to maintain hormone balance even if you normally consume a good diet, get adequate sleep, and carve out time for yourself.