Why You Get Sugar Cravings Right Before Your Period
Are your sugar cravings coming in hot right before your period? It’s not because you’re outta control. Cravings are a biological response that the body isn’t getting something it needs. It’s not your place to add judgement. But it is your job to pay attention and ask why.
YOUR HORMONES RUN THE SHOW
Your hormones are shifting all throughout your cycle but during the late luteal phase is probably when you feel it the most. Right before menstruation begins, prostaglandin levels increase. This hormone-acting lipid triggers muscle contractions in your uterus that will expel the lining and can cause pain and inflammation. The hormonal shifts that happen in the premenstrual phase also affect insulin balance and can cause you to experience trouble sleeping or leave you feeling fatigued even after you sleep. In all of these cases, the body will send signals that it wants a pick me up and often asks for it in the form of a sugar craving.
HOW TO MINDFULLY MANAGE CRAVINGS
Cravings aren’t your fault and sugar isn’t the problem. The problem is you’re not understanding the messages your body is sending you. By understanding your body's feedback, you are better able to preemptively meet those cravings in a way that's both balanced and healthy rather than acting like a full blown monster, diving face first into chocolate ice cream for breakfast. Here are 3 things you can do:
PAY ATTENTION TO YOUR MACROS
Eat more protein and fat at your meals and with your snacks to reduce crashes and make it super satisfying. Pair the food you’re craving with fiber, fat and protein. Ex: instead of just the chocolate chips try a 1/2 banana with peanut butter + chocolate drizzle or a chocolate chia pudding
MAKING SURE YOU ARE EATING ENOUGH IN GENERAL
Cravings come on when the body needs energy, like, when you are getting ready to menstruate. Not eating enough sends the body (especially women’s hormones) into fight or flight mode. If you aren’t eating enough or going to long between meals, its gonna tell you it wants fast energy and sugar fits the bill. Eat consistent meals throughout the day and include snacks.
GO TO BED
Sleep regulates your appetite hormones. If you’re not getting enough quality sleep, your satisfaction hormone, leptin, will diminish and your appetite hormone, ghrelin, will increase.
SWEET + BALANCED SNACKS
Even after you learn the biofeedback mechanisms at play and become more mindful with your nutrition and self care, there will still be times when you crave quick energy. Here are 4 balanced snack ideas to satisfy your craving while helping you feel energized, stabilize blood sugar, and keep you full longer so you can keep kicking ass in your day.
SMOOTHIES
Smoothies are a delicious way to up your daily intake of the nutritional trifecta that is fiber, protein, and fat. Use this basic formula: 2-3 parts fruit and veg, 1 part milk, ½ part yogurt, and 1 spoonful of nut butter, nuts, or seeds.
DRIED FRUITS & NUTS
I love mixing and matching dried dates, figs, or apricots with pistachios, almonds, or walnuts for a natural sweet snack that is also loaded with vitamins, minerals, fiber, and antioxidants.
DARK CHOCOLATE + BERRIES
This power couple is filled with magnesium and antioxidants, which help improve sleep quality, decreases cramps during your period, and combat headaches.
Pro tip: melt the chocolate and dip the berries. Not only is it tasty, the action will help your mind and body feel more connected.
CHOCOLATE CHIA PUDDING
If you have never had chocolate chia pudding, stop what you are doing right now and try it!! It is loaded with nutrients and yet oh so indulgent. It is also loaded with antioxidants, high in good fats, and a good source of high quality protein to help you feel satiated. Top with nuts and berries for more flavor, texture, and nutrition.
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Your cravings don’t have to drive you crazy. In fact you can use your cravings as a way of connecting with your body for better mood, metabolic function and energy levels. If you want to learn how to work with your body's hormones to support fertility, better hormone balance, energy levels, and mood, Join Science of Self Care! It includes 12 self-paced educational modules that teach you flexible, science- backed nutrition and lifestyle practices AND 3 1:1 nutrition coaching sessions to address your individual needs. Learn more or sign up using the link below.
