Adelaide Female Hormone Naturopath. Adelaide Women's Health Naturopath.
Periods cravings can be REAL. PMS symptoms affect approximately 85% of females where 70% of them are experiencing symptoms like food cravings, mood changes and fatigue.
Here's why:
During the luteal phase (the 2 weeks prior to your period bleed), rising progesterone levels increase your metabolic rate (or the energy required to function).
The means that you require roughly 100-300 calories more that usual, on a daily basis! If you do not increase your overall food intake, are already under eating/overexercising, are intermittent fasting during this phase of your cycle or are not eating nutrient dense meals, you will crave sugar and carbohydrates. And usually the processed, salty or sweet kind because they give your body that quick hit of energy it so desperately needs.
What to do during your luteal phase to reduce cravings:
Add in an extra balanced snack or two or three, to up your calorie intake, or go for a second plate at dinner time. (eg. an apple and peanut butter, unsweetened organic yoghurt and berries, boiled eggs and vegetable sticks...)
Create balanced meals. We want a source of protein, healthy fats, starchy carbohydrates and above ground non-starchy veg at every main meal. Balanced meals fuel the body and keep you satisfied.
Eat more complex carbohydrates (brown/basmati rice, sourdough bread, quinoa, whole grain or brown rice pasta, quinoa flake/oat porridge, sweet potato, pumpkin, fruit...). These starchy carbohydrates increase GABA (a calming brain chemical) which increases serotonin (a feel good brain chemical), subsequently improving sleep quality. If you are better able to manage emotions and mood changes at this time, cravings will be less likely to catch you off guard.
Avoid long intermittent fasts during this phase of your cycle. The body is more sensitive to cortisol (a stress hormone) which commonly rises during times of 'famine'. Intermittent fasting can be incredibly beneficial when done at the right time, but those 'warning' ques are a lot louder during the luteal phase. More stress = blood sugar dysregulation = cravings.
Reduce your exercise load and/or intensity. See above point about cortisol sensitivity (HIIT training, sprints, fast paced pilates and heavy resistance training is physically stressful to the body. Opt for more walks/hikes, yoga, moderate intensity resistance training or zone 2 runs (at a slow, conversational pace).
Are you ready to finally get to the bottom of your hormonal fluctuations, mood changes and low energy? Book a Naturopath appointment today.
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