You may feel out of control and not like yourself when it comes to your eating habits during your luteal phase, the part of your menstrual cycle where the egg is released from the ovary until the first day of your period. The luteal phase is where you may experience PMS symptoms like cramping, irritability, and cravings. But no, I promise you are not crazy for feeling this way. All of these symptoms are due to drastic hormonal changes in your body that happen as your period approaches. By understanding why we get these cravings, we have the power to take control of our hormones and use food to help us feel better.
Self-medication through food
A common theory about why women tend to give in to their cravings while in their luteal phase compared to other phases is because of self-medication. PMS is a really icky feeling. Foods high in carbs and sugar release a happy chemical called serotonin in the brain. A serotonin boost always feels good — but it feels especially good when you are down in the dumps and not feeling like yourself.
There is no shame in turning to food just because it makes you feel good. It is called comfort food, after all. The most common triggers for craving comfort food are feelings like boredom or stress, feelings commonly associated with PMS. It is important to listen to your body at this point in your cycle. You are likely craving more calories because your body needs more calories. Moderation is the most important thing to keep in mind.
Common cravings & their alternatives
The most common cravings for women during the luteal phase are foods high in carbs and sugars. Hence why chocolate is such a common craving; it has both! During my luteal phase, I can’t get enough of fried chicken sandwiches and sugary pastries. It always feels good to indulge, but here are some alternatives to satisfy your cravings while keeping your overall health in mind.
Chocolate
The cliche period craving! Lucky for us, dark chocolate has been found to have multiple health benefits. It contains magnesium and antioxidants. Magnesium helps regulate serotonin, replacing the need for excess sugar, and can even reduce breast tenderness. If you want to maximise these benefits, stick to a high percentage of chocolate, meaning less sugar is added.
Fruits
If sugar is what you crave, fruits are the way to go. Bananas are rich in vitamins and can help relieve constipation, a common PMS symptom. Oranges contain vitamins that aid your immune system and help improve your mood. Watermelon helps with bloating by keeping your body hydrated. See the results of these fruits on their own, or combine them all together with a tablespoon of honey and a squeeze of lemon for a delicious fruit salad to satisfy your cravings.
Complex Carbs
Satisfying your period cravings with fluffy white bread, pasta, or chips has short-lived benefits. The serotonin hit doesn’t last as long as the sluggish feeling and bloating that follows. Opting for more complex carbs like brown rice, beans, and oats will satisfy both your stomach and your mind.
Foods that also help reduce cramps
While foods high in carbs and sugar help our mood, they can increase inflammation and worsen period cramps. Here is a list of foods that will satisfy your cravings while reducing discomfort.
Foods high in calcium
Low levels of calcium can result in more uterine muscle spasms, which is what causes cramping. More calcium in your system will help blood flow to the uterus, effectively relieving pain.
- Milk
- Almonds
- Kale
- Broccoli
- Sesame Seeds
Foods high in Magnesium
Magnesium helps your muscles relax. It reduces a chemical called prostaglandins that makes your uterus contract and causes cramping. It also helps reduce the effects of other PMS symptoms.
- Dark chocolate
- Peanuts and Peanut Butter
- Spinach
- Edamame
- Cashews
Foods with fatty acids
Same with magnesium, omega-3 fatty acids also reduce prostaglandins and reduce the sensation of pain and cramping.
- Salmon
- Sardines
- Fish oil
- Flaxseed oil
Use your cravings to your advantage! Listen to your body; whether that is indulging in carbs and sugars every once in a while or strategically using the tips above to put your mind and body at ease.