I’m sure you’ve heard the same old cravings jokes that I have. “Oh, you’re craving chocolate? You must be on your period!”
Super original, right?
But there’s something more to it than just craving chocolate because you’re on your period.
Throughout your cycle, your hormones are fluctuating, but as you get closer to starting your period (plus those first few days of your period), your cravings may be very specific and more intense.
Though it’s common to have cravings, we shouldn’t normalize intense cravings that cause us to overeat, stuff ourselves past the point of discomfort, or feel like we’re a bottomless pit that will never be satisfied.
Instead, I challenge you to look are your specific cravings, connect it to your hormonal fluctuations, and understand what your body is asking of you – whether it’s a specific type of food, something that needs to be supplemented for, or a shift to make in your lifestyle to support your cravings, your hormones, and your body.
There are 6 food specific goods that I’ve categorized into common cravings. I’ve broken down what the craving means, what hormones are fluctuating, and what can help you reduce your cravings before your period.
Common Cravings
Sugary and Carby Foods
Like chocolate, cookies, ice cream, candy, pastries, and bread.
This craving is because your serotonin (aka, your “feel good” hormone) decreases before your period, and carbs and sugar can temporarily boost your serotonin and improve your mood.
Your body’s metabolism also increases by 200 to 300 calories per day right before your period. If you’re under fueling your body – more than you would be in, say, follicular phase – your body will look for quick energy.
Meaning, enter: carbs and sugar for that quick energy fix.
Salty and Savory Foods
Like chips, popcorn, French fries, cheese, and fast food.
Do you ever feel bloated right before your period? And, even though you fear it will only make you more bloated, you find yourself still reaching for the salty treats?
This is because of the changes to your progesterone and aldosterone as you get closer to your period starting. These changes can cause water retention and electrolyte shifts, making your body crave salt to balance out the shifts.
Make sure you’re balancing your salt and electrolytes with water too. The perfect combination of both of these will help prevent bloating and water retention.
Fatty and Fried Foods
Like burgers, pizza, fried chicken, and creamy pastas.
Especially if you experience mood swings and PMS related symptoms, your body may crave fatty and fried foods.
This is because fatty and fried foods trigger a dopamine (the reward hormone) release, giving you a temporary mood boost that can help combat PMS and mood symptoms.
Caffeine
Like coffee, soda, and energy drinks.
As your progesterone increases and your estrogen decreases, your energy levels will decrease as well. You could feel more fatigue right before your period, which will make your body crave caffeine to give you more energy.
The downside is, caffeine can also make your anxiety, bloating, and period cramps worse. So, try to figure out the sweet spot with how much caffeine is enough to help with your fatigue, but not too much to worsen your symptoms.
Dairy and Comfort Foods
Like mac and cheese, milkshakes, ice cream, yogurt, and cheesy dishes.
You may be craving these foods because they are comforting foods and make you feel better in a time of discomfort, especially if you have pre-menstrual or menstrual symptoms.
However, dairy also contains tryptophan (yes, the same amino acid found in your turkey that makes you tired), which helps produce serotonin. Tryptophan improves your mood and helps with your sleep as well.
Red Meat
Like steak, burgers, and beef jerky.
Your iron level drops before your period as your body gets ready to shed her uterine lining. Then drops more during your period as you’re bleeding.
Because of this, your body may crave more iron-rich foods to replenish what she’s losing.
Reducing Your Cravings
As you understand your cycle and the trends your body goes through that are unique to you, you will be able to predict your cravings and be proactive with managing and preventing them altogether.
Remember, our cravings are a sign that our body is asking us for something or that our hormones are fluctuating.
There are 5 ways to help reduce your cravings or make them more manageable:
Balance your blood sugar. Make sure you are eating balanced meals with protein, vegetables, healthy fats, and carbs every few hours.
Stay hydrated. Some cravings can be connected back to thirst and dehydration. Drink up!
Eat enough. If you’re in a calorie deficit, you may experience more cravings. Make sure you are fueling your body properly.
Manage your stress. Stress spikes cortisol, which increases your cravings for sugar, fat, and salt.
In Conclusion…
Listen to your body! Cravings, like symptoms, are just a sign that you may be lacking something. But you have more control over your cravings than you give yourself credit for. Listen to your body and nourish her!
What cravings are you currently experiencing a few days before your period and the first couple days of your period? Where do you think you need to start with reducing your cravings?
If you’re looking for more support with your cravings and hormone health, let’s schedule a complimentary Hormone Analysis Call to see if the Hormone First Method is for you!
