Here’s how you can defeat him!

Sweet, salty, sour, fatty – those who do not know the cravings before and during the period. It is assaulted by many cravings. But why is this and what does the body really need?

Many women know the feeling of being able to eat anything on certain days. Pizza, fries, pasta, donuts, chips – you are hungry, you want to eat and you have numerous cravings.

The reason is the period.

If he could talk, he would probably say Bring the food! Feed me!

But why do you actually have cravings before your period? We have the answers!

You will find out in this post

The study shows: women react differently to food cues before the period

The biochemical changes that occur during the menstrual cycle are widely associated with premenstrual symptoms (PMS) and food cravings, particularly sweet cravings.

This turned out to be the case in a study conducted by a research group from Justus Liebig University in Giessen (JLU).

Colleagues in psychotherapy, neuroscience, differential psychology, and biological psychology examined reactions to food cues prior to their period in the EEG.

For this purpose, 35 young women who do not use any hormonal contraceptive methods were repeatedly invited to the laboratory over a period of three months.

The dates were in the first half of the cycle, at the time of ovulation and just before menstruation.

In the lab, participants were asked to rate the tasty aspect of the photos of high-calorie and low-calorie meals.

Pre-period cravings caused by the hormone progesterone

The researchers used EEG to measure the women’s brain waves and progesterone levels to determine their alertness and sensitivity to images.

Finally, the participants shared information on menstrual-related problems and impairments based on their own experiences.

Some have reported feeling sick or in pain, while others have reported problems in their social relationships, eg. B. at work or in hobbies and on food cravings.

The study found that women in the premenstrual period are significantly more responsive to images of high calorie meals than at other times in their cycle.

Causes of pre-period birthmarks

Why am I hungrier before my period?

Being hungry before or during your period is natural. There are a number of causes for this, including hormone fluctuations, mood swings, and metabolic disorders.

But let’s take a closer look at the causes.

hormonal fluctuations

If you are very hungry in the week before your period, hormones may be to blame.
The female cycle lasts about 28 days and is divided into three different phases.

  1. Follicular phase: A follicle matures in the first 14 days.
  2. Ovulation (ovulation): Around day 14, the follicle ruptures and migrates from the ovary to the fallopian tube.
  3. Luteal phase: The luteal phase lasts an average of 14 days. The corpus luteum is formed from the remains of the follicle and produces progesterone and estrogen.

While estrogen has an appetite-suppressing effect, progesterone has the opposite effect.

Estrogen levels peak just before the menstrual cycle begins and then decline until the cycle is reached.

Your progesterone levels are highest just before your period. If the egg is not fertilized, progesterone levels drop and menstruation begins.

Eating frustration

When we are emotionally upset, we often seek solace in something tasty. Desserts and carbohydrate-rich meals are particularly tempting. A large plate of pasta with a slice of cheesecake for dessert – yes please!

You are probably a little more emotional before and during your period. This is typical. The PMS that regularly dominates our life causes these strong feelings.

If you respond to emotional changes with cravings, this could be the cause of your premenstrual hunger pangs.

My advice: Try our PMS Brownies. Chocolate cakes contain ingredients that help with a wide variety of PMS symptoms.

deficiency symptoms

Did you know that your body doesn’t necessarily need sugar, but it wants to tell you something completely different with cravings? He wants to let you know that something else is missing.

For example magnesium. Magnesium is produced more frequently during and just before menstruation than cortisol, which increases insulin levels.

The body therefore usually requires it in the form of sweets. As cortisol levels rise, serotonin levels drop.

This is a messenger substance in the brain that is important for proper sleep rhythm. When the body has enough serotonin, there are no cravings during this time. As a result, you are calmer and less responsive to stress.

However, if you generally consume too little serotonin, your body will look for foods containing cocoa, such as chocolate.

However, the serotonin content here is too low for a long-term effect.

Changing your diet can make long-term sense. This saves some food requests and ensures more balance.

When do you get cravings before your period?

About a week before your period, your metabolism starts to speed up. This means you are burning a lot more calories than usual this week.

As your body works very hard during the luteal and menstrual phases, you feel hungrier.

However, you shouldn’t satisfy this hunger with sugary, fatty, or salty foods. Rely on a balanced diet.

period of longing

What can you do about pre-period cravings?

Now you know what causes pre-menstruation cravings. So that you can better cope with the constant feeling of hunger in the future, we have some tips for you.

movement and sport

Sports, especially resistance training and exercise in nature, increase the level of serotonin. At the same time you release dopamine because your reward center is activated.

This gives you a double effect on your pre-period cravings.

Meditation against cravings

Meditation has been found to reduce stress and increase serotonin production. Meditating regularly can help you manage your premenstrual cravings.

But other activities that trigger a feeling of well-being and help you relax and reduce stress can also prevent cravings.

These include, for example, taking a walk, reading, taking a hot bath, cuddling or even sleeping.

Give in to your cravings

If you are feeling particularly hungry before your period, eat more! Your body is telling you it needs fuel.

If you refuse to eat now, the negative feeling increases and you feel bad.

There is a good chance that the dish or food you crave contains something your body needs right now.

Your body needs it: eat what you want, when you want. There is no reason to feel bad about PMS!

Adapt your diet to your cycle

If your hormone balance, mood, and metabolism change during your menstrual cycle, you should also change your diet.

You can make sure your body is always getting what it needs by eating foods that are suitable for your cycle. It doesn’t matter if it’s during ovulation, PMS, or your period. Here’s how you can prevent cravings during your period.

Proper nutrition for cramps

Do you suffer from cramps and want to eat everything you have on hand?

So choose wisely. Because with certain foods you can satisfy your hunger and alleviate your symptoms at the same time.

These include dark chocolate, peanut butter, eggs, green leafy vegetables, ginger, pineapple, bananas, and salmon.

Dishes that contain a lot of complex carbohydrates and proteins are also good. These nutrients ensure that there are fewer fluctuations in blood sugar levels.

As a result, hunger pangs decrease or even disappear completely.

Sugar, on the other hand, can significantly increase menstrual pain.

What should you eat before your period?

Changing your diet overnight isn’t easy. However, the following tips can help you get rid of most problems before and during your period:

  • Your diet should consist of 60% complex carbohydrates and a maximum of 20% fat and 20% protein.
  • Eat lots of fruits, vegetables, whole grains, and potatoes. These foods are rich in minerals and vitamins.
  • Eat fish instead of meat and dairy products.
  • Don’t satisfy your sugar cravings with light products. These foods hide a lot of calories and artificial additives.
  • Stay away from fast food, sweets, sausages and pastries.
  • Skip the salt and replace it with fresh or dried herbs.
  • Drink enough. Water or fruit and unsweetened herbal teas are best.
  • You should avoid coffee and alcohol before and during your period.

Our conclusion

Our body is influenced in many ways by the menstrual cycle. The hormones in the body are going crazy. While some women experience mood swings, others only have cravings before their period. But there is no need to worry here. Your period symptoms will pass and your cravings won’t be permanent.

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