It’s the classic sweet versus salty debate— some maryland cookies or a packet of ready salted crisps (England-specific snacks for those in the States). For a lot of people who experience periods, it is very common to experience cravings just before your period begins. So why does it happen? And what are the best foods to eat during your period?
Hormones are the primary cause for the reason you have a hankering for Ben & Jerry’s Phish Food ice cream (totally not based on actual personal cravings). A 2016 study revealed that the changes in levels of estrogen and progesterone result in cravings for high-carb and/or sweet foods before your period begins. Whilst hormones play the more prominent role in these sudden cravings, it has also been shown that eating these sweet treats, and honoring your cravings, can help you to combat the not so pleasant premenstrual stage of your cycle. Consuming starchy and sweet foods results in a release of serotonin, and in turn, a feeling of happiness. This can feel especially good when experiencing the hell that is premenstrual syndrome. It is common to experience these food cravings, compulsive eating and strong food cravings before a period can be a sign of premenstrual dysphoric disorder (PMDD). Further signs of PMDD include: forgetfulness, paranoid, panic attacks, crying spells, back pain, and heart palpitations.
Having these cravings does not necessarily mean that you are pregnant. While it is true that cravings and hunger are a common symptom of pregnancy, so are aversions to certain foods. You may have previously loved spaghetti carbonara, but now even the sight of it puts you off. Food aversions are very common in pregnancy, but usually not in the premenstrual stage. Furthermore, there are other symptoms of pregnancy that will appear significantly before you start getting cravings, such as missed periods, nausea/morning sickness, and a change to your nipples. Cravings related to your period typically start around 7 to 10 days before your period starts, this is usually accompanied with other PMS symptoms such as: mood swings, tender breasts, and the lovely period poops (stinky but normal!). It is crucial to listen to your body and its cravings. If it’s telling you to grab a double decker bar, you are allowed to do it! Whilst overindulging on the daily is not recommended due to the lack of nutritional value, you are still allowed to eat more or eat differently to what you normally do. Unfortunately, a lot of the foods that are a period cravings tend to result in your body feeling worse.
I fall into the carbs side of the spectrum when it comes to cravings. All I want are some chips covered in salt or a stick of garlic bread. Though they provide a short relief due to the release of serotonin, the effect is short lived and more often leave me feeling even more sluggish than before. It is recommended to replace these simple carbs with complex carbs instead such as beans, lentils, brown rice or oats. Whilst these don’t sound as appealing as a grilled cheese sandwich, they will result in a longer serotonin boost and an alleviation of PMS symptoms. For those with a sweet tooth, whilst it may be tempting to munch your way through a tub of rocky road chunks, too much sugar can lead to an unpleasant crash. Of course you are more than okay to have a cookie or two, but there are multiple other ways to satisfy a sugar craving. Smoothies, fruit with yogurt, apple with honey, and trail mix are thought to be the best replacements for sugar whilst still tasting sweet. However, if you just can’t shake that need for chocolate, it is recommended to stick to dark chocolate due to it being high in antioxidants and minerals. If you are like me and hate dark chocolate, then of course you are okay to still eat the chocolate of your preference—just bear in mind that overindulgence can result in a “sugar crash” and leave you feeling mentally and physically worse.
It is clear that there is nothing fun about the premenstrual cycle, or periods as a whole. I take no joy in experiencing back pain and randomly crying over animals I see on social media. There are, however, ways that have been proven to increase levels of endorphins, oxytocin, and dopamine, which in turn increase feelings of happiness. The most commonly mentioned idea is exercise—whether that is walking, running or doing some gentle yoga. Personally, when I’m feeling grouchy and emotional, the last thing I want to do is go for a run. If you find yourself relating to this, other options that may appeal to you more include: watching a funny movie, talking to a friend, cuddling your pet, or sex (either with other people or as a solo mission). Whilst premenstrual cravings are common, it is recommended to see your doctor is your hunger or cravings:
Persist throughout the month
Are used as a way to cope with persistent or severe feelings of depression, anxiety, or stress
Lead to significant weight gain
Cause you to experience anxiety or distress
Have an impact your treatment or recovery from an eating disorder
Interfere with your ability to perform at school or work
It is equally important to see your doctor if you notice you are craving nonfood items, otherwise known as pica. Whilst pica is more common in pregnant people, cravings for nonfood items such as ice, dirt, or paper can be a result of an iron deficiency—this can be seen in people who experience heavy periods.
You are not alone in experiencing premenstrual cravings, it is an incredibly common and normal thing to experience. The most important thing is to make sure you are listening to your body, that also includes your emotions and the emotional relationship you have with food. You are allowed to honor your cravings, even if it is something different to what you usually consume.
By Stephanie McCartney