Cravings and Your Cycle

Have you ever wondered why sometimes you have plenty of self-control when it comes to healthy eating and other times you crave sweets more than usual? Let’s look at a few reasons why this happens and explore some simple tips to make the best decisions for your body. This is for all you ladies who want to better understand your body’s natural rhythms.

We all experience cravings as they ebb and flow throughout the day. Most of us wake up feeling energized and in control, ready to take on the day. By afternoon or evening, however, fatigue sets in. This is typically when a sweet treat or an energy boost starts calling our name.

The reasons are often easy to spot. A night of inadequate sleep, a day of low water intake, or less-than-ideal meal and snack choices can all play a role in energy levels. Any one of these factors—or all of them combined—can leave us craving treats or drinks that deliver a quick burst of energy.

But what about those times when you’re doing everything right: sleeping well, eating balanced meals, staying hydrated, and even keeping up with your supplements. You are on top of your game when suddenly…cravings! What’s going on? Let’s talk about another factor: your menstrual cycle.

Most women sail through the month feeling great until that week before their cycle begins. They suddenly find themselves saying, I just can’t curb the cravings! This shift is related to the natural decline in estrogen and progesterone that occurs as your body prepares for your period. Serotonin levels also dip during this time, which helps explain the stronger pull toward sugar. You may also notice mild cramping, bloating, fluid retention, or changes in digestion such as constipation or loose stools.

So, what can you do during this phase of the month to feel your best? First, focus on healthy carbohydrates, especially whole grains, whole fruits, and root vegetables that keep cravings down and support your mood. Make sure you’re eating adequate calories. If you are trying to lose weight, consider using this week to maintain rather than lose. You are best served by supporting your energy needs with complex carbs instead of simple sugars.

Many women who are trying to lose weight will notice that, at certain times of the month, they start to ‘binge” more than usual. Although they have been disciplined for weeks,  suddenly, it feels impossible to stay on track. This isn’t a lack of willpower; it’s biology. Instead of cutting calories, practice maintaining your weight during this phase. This will help you with long-term weight loss.

If you are feeling more tired at this time, consider making one pot meals with vegetables and foods that are easy on your digestive system. If energy is flagging and cravings are difficult to curb, indulge in some dark chocolate to boost your mood and satisfy your sweet tooth. 

A few supplements have been shown to help during this time as well. Consider taking fish oil or eating fish during this week. Calcium, magnesium, and ginger support digestion, help prevent cramps, and promote a steadier mood, which can ease your cravings even more.

Being aware of your body and your cycle will help you to be gentle with your expectations and treat yourself with kindness and understanding.