Decoding cravings during the menstrual cycle

Menstrual cravings and hunger are real, and there are reasons - good, scientifically proven reasons - why you and many other menstruatings would want to eat all of the stuff first. menstrual period.

1. Why do you crave food before your period?

A 2016 study found that changes in levels of the hormones estrogen and progesterone trigger cravings for high-carb and sweet foods before menstruation.
However, your hormones may not be the only driving force behind you wanting to eat all the good stuff in your pantry before your period. Eating all sorts of foods can also help you combat all of the feelings that come with the premenstrual phase of your cycle.
Your body releases serotonin when you eat sweets and starchy foods. Serotonin is a chemical that increases feelings of happiness. A good mood boost is always a good thing, but even more so when you're bombarded with the hormones that make you feel out of premenstrual syndrome (PMS).
Compulsive eating and cravings before your period can also be a sign of premenstrual dysphoric disorder (PMDD), a more serious form of PMS.
If you're one of the 14 percent with irregular periods, you may be prone to binge eating, according to Research sources.

2. Is it because you are pregnant?

You may be, but even if you crave ice cream dipped pickles, that doesn't necessarily mean you're pregnant. PMS is still a possible cause.
Sure, cravings and hunger during pregnancy are common, but so are certain foods. This means that you only see or smell certain foods, including the foods you loved before you became pregnant. Food aversions are common during pregnancy, but not in premenstrual syndrome.
Pregnancy also has the potential to cause other symptoms long before cravings start, such as:
Missed period Nausea Changes in nipples, such as a darker or larger areola All these With that said, PMS and pregnancy both have similar symptoms. If there's any chance you could be pregnant, a pregnancy test is the only way to know for sure.
Chu kỳ kinh nguyệt không đều
Thèm ăn trước chu kỳ kinh do những thay đổi về mức độ hormone estrogen và progesterone

3. How early can cravings start?

The cravings associated with the menstrual cycle usually begin about 7 to 10 days before menstruation begins. This is also where other PMS symptoms tend to start, like changes in your bowel habits (faeces and farting during periods), headaches, acne, and bloating.
The craving for junk food on a person's face usually disappears after the menstrual period starts. Some cravings can happen for a reason, and your body may need more calories.
Of course, this does not mean that you should be overly concerned every day. However, if your body is begging you for something else before your period, don't beat yourself up for eating more than usual. Paying attention to your body and its needs is key.

4. The foods I crave just make me feel worse!

That tends to happen when we eat foods high in refined sugar, salt, and carbs.
Swapping out what you're craving for healthier alternatives or limiting portions of those cravings can help give your body what it's craving without making you feel worse.
Read on for some swaps for common cravings during menstruation.

5. If you crave the carbs you like

Reaching for simple carbs when you're feeling tired and cranky can make you feel better because of the serotonin boost, but the effect is short-lived. Have too much and you may feel even more sluggish.
Instead of simple carbs, like chips, bread or pasta, choose complex carbs that increase serotonin but make you feel full for longer. These include things like beans and lentils, brown rice, and oats.
Gạo lứt đen
Ăn gạo lứt giúp bạn giải tỏa cơn thèm ăn trước chu kỳ kinh

6. If you want to eat sweets

As tempting as it is to be able to eat an entire bag of Oreos when your sweet tooth is begging for satisfaction, too much sugar often leads to a rather nasty condition.
Go ahead and eat a cookie or two if you feel like it. However, there are other ways to satisfy sugar cravings. Some sweet and healthy ideas:
Fruit and yoghurt smoothies Honey apple slices Bite energy

7. If you eat chocolate

Chocolate is one of the foods that people crave before their period.
Eat dark chocolate if you want to reap the health benefits of this craving. Dark chocolate is packed with antioxidants and minerals and just one or two squares of high-quality dark chocolate can usually do the trick.

8. If you just want to reduce discomfort

There's no way to limit it: PMS can make you feel dumb on an emotional cracker. Sadness, mood swings, and crying are common symptoms that can last a few days after your period.
Instead of trying to stuff all your emotions with a few tough bears, try activities that have been proven to increase your body's happy hormones: endorphins, serotonin, oxytocin, and dopamine.
By all means, keep eating those tough bears, just make sure you're doing something else for your mental health.
If you want to improve your mood and boost your energy, you can:
Go for a walk Go for a run Have sex - co-op or solo Watch a funny movie Talk to a friend Cuddle your pet
Tác dụng đi bộ
Đi dạo quanh công viên có thể khiến bạn quên đi cảm giác thèm ăn trước chu kỳ kinh

9. When to see a doctor

Wanting to eat more than usual before your period and having cravings is quite common and nothing to worry about.
That said, there are a number of circumstances that can indicate an underlying problem.
See a doctor if you are hungry or craving:
Lasts through the month Is a way to cope with persistent or severe feelings of depression, anxiety or stress Leads to significant weight gain Causes you anxiety or suffering Affects your treatment or recovery from an eating disorder Interferes with your ability to perform at school or work It is also important to see your doctor if you have cravings for foods that are not not food, known as pica in medical terms.
Pica is more common in pregnant women and children but can also develop in people with certain conditions.
Cravings for non-food items, such as rocks, clay, dirt or paper, which can be caused by iron deficiency, are especially common in people with heavy periods and need to be monitored by a doctor.
Rest assured that you're not the only one who's used to grabbing snacks from your pantry before your period. Instead of beating yourself up over cravings, listen to your body and give it what it needs.
If that means it needs pizza and ice cream every month, so be it.
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References: healthline.com, coach.nine.com.au, livestrong.com

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