Food Desires During Menstruation: The Causes and Coping Strategies

Hunger Pangs During Menstruation: Understanding the Cause and Ways to Control

PMS, or premenstrual syndrome, is a common condition that can cause a variety of symptoms, including food cravings. Understanding these cravings and making healthier choices can help manage PMS and maintain overall well-being.

One of the most common cravings during PMS is for sweetened beverages, which are linked to the hormone progesterone. However, indulging in too much sugar can lead to a major energy crash. A better option might be dark chocolate, a healthier alternative high in minerals and antioxidants.

Another common craving is for carbohydrates, often linked to the hormone estradiol. Instead of reaching for sugary treats, consider fiber-rich carb and protein combos. Examples include apple slices with natural peanut butter, whole grain crackers dipped in guacamole, and Greek yogurt with berries, pumpkin seeds, and dark chocolate chips. Pairing fiber-rich carbs with protein can increase the satiation factor of a meal or snack.

It's important to remember that while it's normal to have PMS munchies, indulging in moderation or choosing healthier options can help avoid a sugar slump or carb crash. Portion control is key to maintaining balance and staving off cravings without feeling yucky after indulging.

PMS cravings are often triggered by hormonal fluctuations before a period. However, if cravings are causing stress or anxiety, significant weight gain, persisting throughout the month, affecting performance at work or school, being used to cope with anxiety, depression, or stress, impacting treatment or recovery from an eating disorder, or if one finds oneself craving non-food items, it is crucial to discuss these concerns with a doctor.

In addition to making healthier food choices, there are other ways to boost mood during PMS. These include snuggling a pet, jamming out to feel-good music, watching a favourite movie, chatting with a loved one, going for a walk or run, masturbating, having sex, meditating, journaling, and exercising.

It's also essential to listen to one's body and discuss any concerns with a doctor. Certain situations, such as premenstrual dysphoric disorder, may cause pre-period cravings or compulsive eating. Almost 50% of American women crave chocolate before their period, and one study suggests that this could be a sign of this condition.

In some cases, PMS cravings may be caused by underlying health conditions, such as an iron deficiency, leading to a condition called pica. Pregnancy can also cause intense and interesting food cravings. Pregnant people may experience symptoms not caused by PMS, such as food aversions, intense nausea, and nipple changes.

In conclusion, while it's acceptable to indulge in menstrual munchies as long as one does not overindulge regularly, it's important to make healthier choices and practice portion control. Listening to one's body and discussing any concerns with a doctor can help determine if an underlying issue may be present and ensure overall well-being during PMS.