.png)
Stop apologizing to yourself if you inhale some chocolate and chips just before your period. Because it is not your fault, these cravings that are striking you every other hour are because of your hormonal changes.
Just like cramps and pain, these cravings are also one of the main symptoms associated with the perimenstrual phase. And you are not alone in this, Most women experience different food cravings during their cycle. According to the Office on Women’s Health, more than 90% of women say that they have more food cravings during their perimenstrual phase.
Why Are These Cravings?
During this time of month, you must be craving something sweet, salty or high in carbs, right? But why's that happening?
Well, there can be two possible reasons behind these carvings:
Hormonal fluctuation
Increasing and decreasing the level of two main hormones during your cycle can be the main reason why you are experiencing these cravings. During the luteal phase, the level of progesterone is at its peak. Few animal studies have shown that a high level of progesterone in the presence of estrogen can result in increased craving and appetite. The research results are limited on this, but it is suggested that people tend to eat more during their cycle when the level of progesterone is high.
Burning more calories
So, now that you know why these cravings are suddenly hitting you. The next step would be to conquer those cravings. And we are here to help you with this.
How to Satisfy Those Cravings?
Similar to all the other symptoms, cravings also vary from person to person. Some women like to eat sweet and salty throughout their cycle, some like to have carbs and more carbs.
If you are experiencing these cravings during your periods or any other time- we have these four effective ways to satisfy those cravings.
1. Find Healthy Alternatives:
You don't have to grab that leftover cheesecake or muffin from the bridge whenever you crave something sweet, nor do you have to order mac n cheese to satisfy your desire for carbs. There are many healthy alternatives available out there for your sweet, salty and carb-rich cravings.
Here are some healthy swap options for your cravings which are not only less processed and less calorie but are also enjoyable and will make you feel satisfied.
Craving something sweet?
Ice cream → Greek yogurt with some fruits
Pastries → Whole-grain waffles with some honey
Cookies → Apples with peanut butter
Candies → Frozen fruits of your own choice
Milkshakes → Protein smoothies
Seeking the salt?
Want carbs, carbs and more carbs?
2. Take A Break:
Taking a break, even if it's just for a few minutes, can help you be more mindful of what and why you are eating. So, next time you have a craving to eat something sweet or salty, press pause and you might get to know if you are really even hungry or not.
Here are some more ideas which can help you press pause before having your snack:
If you snatching a snack while watching TV, turn that off for a moment and change your environment
Make yourself in other activities like going for a walk, or organizing your room. Instead of taking that soda from the fridge, make a hot tea for yourself which will soothe your other symptoms like cramping as well
If these cravings feel difficult to suppress, then use the healthy distraction instead
And if these cravings are not that much intense then you can try a "craving meditation"
3. Meet your needs differently
There can be a lot of factors from hormonal fluctuation to mental and emotional needs, which can trigger your cravings. Sometimes it is just the environment you are in, or sometimes it is just to comfort your inner elephant, sometimes it is because of a habit or sometimes it is just to reduce that anxiousness of yours.
So, next time when you have a craving, pay attention to what your craving is. Is it just for comfort or you are feeling hungry? When you know exactly why you need to fulfill that craving you can fulfill it differently. How? Let us tell you:
Looking for a snack just for comfort
Try to talk to someone you can share your feelings with
Play with your dog or pet
Find a comforting object like a warm blanket or soft jersey
Do something you like to do in extra time
To reduce your anxiety
Honor your cravings:
Sometimes the best thing you can do to satisfy your cravings is to honor them. if your cravings are getting intense then it is better to satisfy that craving with the appropriate portion of what is needed by your body at that time.
So, if none of the above options works for you, then it is ok to have that small piece of cake from your fridge. All you have to do is to eat that small piece mindfully, by noticing all of its texture and taste and savoring each bite. This way you will feel satisfied. Or you can also:
Check your portion size, and calorie count by using food lookup tools
Plan to head your calories to adjust your cravings in these
Try to have a proper and fulfilling meal so you won't be feeling hungry afterwards
Final Words
Now, you know all the tricks to satisfy your cravings. So if you experience those cravings before or during your periods, take a moment to think about which strategy would work best for you. Different craving situations may call for different strategies, so you have to experiment with those and find out which works for you.
If you don't have any cravings during your cycle or are not sure about it, then we suggest first tracking your cravings for a few months so that you can get to know your body and what it needs at that time. That way you will be able to choose the right strategy for you.
Moreover, for your future assistance, we also have a craving meditation and healthy swaps guide available for you in the 'Women's health resources' section of the 'Saved Lessons' library.
Comments