Work With Your Period Cravings, Not Against Them

If you think you’re the only one who feels like they could eat a whole bar of chocolate or an entire pizza in one sitting before your period, you’re mistaken. Premenstrual cravings are common. Even those with a “clean” and rigid diet at other times of the month report strong, almost unstoppable cravings around their period. 

Most of the advice around premenstrual cravings feels unsympathetic: “Oh, you’re craving chocolate…try to eat less chocolate.”

If it were that easy, we wouldn't be having this conversation. Attempts to white-knucke your way through cravings often backfire. Allow me to offer a different approach. 

Honour your need for serotonin 

There are many fluctuations that happen before the period and it’s likely not just one neurotransmitter or hormone to blame for cravings. That being said, research suggests that serotonin seems to play an important role in premenstrual cravings. 

Your premenstrual cravings may be linked to a serotonin deficit or altered serotonin activity in the brain. Carbohydrates trigger serotonin production which is why so many women crave sugar, bread, potato chips and pastries before their period. This is also why medications that increases serotonin levels may help with premenstrual food cravings. 

The advice to stay away from all sugar before your period feels unrealistic in light of what is happening in your body. If you can completely switch from your candy, ice cream and chip cravings to fruits and vegetables, that’s great! For many women, that full swap feels impossible. 

Rather than trying to run away from carbs, consuming carbs strategically can help you boost serotonin, satisfy the cravings, and still nourish yourself well. Think of ways you can layer in good nutrition with the flavours and carbs you may be craving. Here’s what I mean:

• Instead of having a chocolate bar that will leave you feeling hungry again in an hour, try a different way to get your chocolate fix. Have whole grain toast with peanut butter and a chocolate spread with some flax sprinkled on top. Is it a perfectly “healthy” snack? No. But it will at least give you some fibre from healthy, whole grain carbs and protein from the peanut butter while still allowing you to have the flavour you’re craving. 

• Instead of having a big bag of chips, consider having a smaller serving of chips and some salted pistachios instead. This way you get some protein and good fats from the nuts while also having a bit of what you’re craving. 

Note: these recommendations may not be appropriate for your dietary needs, so work with a naturopathic doctor or other healthcare provider to help you come up with some individualized ideas. 

Pay attention to emotional eating at play 

If you struggle with anxiety, irritability or low mood before your period, food can act as a source of comfort. Foods that are higher in fat, sugar and salt tend to trigger greater feelings of comfort and pleasure because of the way they impact the brain. That’s why we reach for these foods when we’re experiencing premenstrual mood swings. 

When it comes to emotional eating, your food cravings are telling you that your underlying emotions need extra attention. This is why it’s so important to plan for your premenstrual phase and add uplifting and comforting activities into your schedule. Plan to go out to the movies, take a mental health day off work, go out for dinner—make the time before your period as enjoyable as possible and this may help you manage your emotions without always turning to comfort eating. You might even find that you come to enjoy your premenstrual time because of this.

Take it easy 

There’s no point in being hard on yourself about your cravings. Guilt has been shown to negatively impact our food choices because of the way it demoralizes us. Instead, focus on how you can sprinkle in good nutrients wherever you can. During this time of the month, focus more on what you add to your diet and less on what you take away. 

If you feel like your cravings are dominating your life both within and outside of your premenstrual phase, you may benefit from the 21 day Emotional Eating Journal. To learn more about it, click below. 

Calcium for Premenstrual Syndrome (PMS)

Premenstrual syndrome can really bring you down for a good portion of the month. If you get a period every month, that’s a huge portion of your year and your life feeling irritable, sad, bloated or generally uncomfortable.  

There are a fair amount of studies showing that calcium can improve symptoms of PMS. It can help with emotional symptoms like anxiety and low mood and it can help with physical symptoms like bloating and headaches. 

A pretty high dose of calcium was found to be beneficial in studies which could be good news for those who love dairy and not so good news for those who are sensitive to it. Some people find that dairy (even lactose-free dairy) can upset their stomach, worsen IBS, and lead to acne breakouts. It can be helpful to work with a naturopathic doctor to sort out the best PMS treatment plan that does not interact with any health conditions you may be dealing with. 

How To Get Calcium In The Diet

Some sources of dietary calcium include: 

• Milk, yogurt and cheese (ideally skim or lower fat rather than whole milk since higher dietary fat may worsen PMS)

• Fortified milk alternatives like almond or oat milk (some brands provide 300mg of calcium per cup) 

• Almonds

• Tofu (with calcium sulfate listed in the ingredients) 

• Beans (like white beans)

How Does Calcium Help With PMS

Some of the research suggests that women who experience PMS may need more calcium than those who do not. Calcium may support serotonin production which could help improve PMS symptoms. The exact mechanism of how calcium helps is not completely understood yet. 

If you need a plan to make your period or premenstrual symptoms more manageable, book a free 15 minute consultation to learn how naturopathic medicine can help you.