Increased appetite before your period is absolutely normal. The appetite gives you an urge to eat more food than is necessary. At times, the appetite may involve eating when you are not really hungry. For reasons on an increased appetite before your period, read on:
5 REASONS YOU HAVE INCREASED APPETITE BEFORE YOUR PERIODS
HORMONE FLUCTUATIONS
You may have increased appetite before your period due to hormone fluctuations. During this time, you will have more progesterone levels compared to estrogen levels.
Estrogen is linked to reducing your appetite while progesterone is linked to increasing it. Since the latter is more than the former, you will end up having more appetite.
During your ovulation, your estrogen levels are usually at their highest. However, as you approach your periods, these levels begin to fall. As soon as they start falling, progesterone picks up right before your periods, boosting your appetite again.
EMOTIONAL EATING
Time and again, you have been in situations where you are vulnerable emotion wise, and you seek solace in food instead. Do not worry; this is normal. However, when you take these foods that are mostly sweet foods or high carbs without any control, the problem comes in.
Just before your periods kick in, one feels more emotional than usual. If you are an emotional eater, this may push you into having more appetite.
CHANGES IN YOUR METABOLISM
Just before the onset of your periods, your body’s metabolic rate increases. This means that your body will need extra calorie to see you through the tough week that is coming ahead. It may require as high as 350 extra calories to do this.
The extra calories are needed because your body works extra hard during this time, and your appetite is as a result.
CRAVINGS
Research published on FASNEB indicates that changes in estrogen and progesterone levels just before you begin your period causes cravings for foods rich in carbohydrates and sugars.
In this study, 17 women in different stages of their menstrual cycle were carefully observed. Their cravings were keenly recorded. In the end, the study found that women who were in their premenstrual stages craved more foods rich in carbs and sugar.
You are also more likely to crave sweet foods to improve your mood as they are usually low during this time.
PREMENSTRUAL DYSPHORIC DISORDER
An increased appetite before your periods may be due to the premenstrual dysphoric disorder. This disorder comes with an increased appetite, and as the name suggests, it occurs before your periods.
The disorder can be considered a more severe form of PMS, and according to a piece in the Office of Women’s Health, the disorder affects up to 5% of women who have reached childbearing age.
PMDD can cause symptoms such as depression, mood changes and increased appetite.
An NCBI study has also shown a link between appetite associated behaviours such as binge eating and menstrual cycle.
In this study, 11, 503 women were carefully analyzed with binge eating symptoms during pre-menstrual stages.
HOW TO CONTROL THE INCREASED APPETITE BEFORE YOUR PERIOD
You can try out different strategies to control increased appetite before your periods.
Many people testify on experiencing relief after making lifestyle adjustments. However, others have found that they require support or treatment from their doctors.
You can begin by taking the following steps:
BE AWARE
Being aware of your increased appetite before your period is the pacesetter for everything. Recognizing that you have an increased appetite is the first step towards controlling it. Only when you acknowledge that there is an issue will you be able to solve it.
You can become aware of your eating habits during your periods by pointing out the types of foods you eat during this time compared to the rest of the times.
A diary or a similar app can help you record the foods you tend to eat most during your premenstrual stage.
MAKE HEALTHY FOOD CHOICES
In any case, the appetite strikes during your premenstrual period, consider going for healthy foods instead. This will not only keep you full but will also have your health in check.
You might find it tempting to give in to cravings for unhealthy sugary foods such as chocolate or pizza. This is because the simple carbohydrates found in these sweet foods release serotonin that fights your fatigue.
Good news is, the healthier foods contain complex carbohydrates, which can perform the same task.
Complex carbohydrates found in healthier foods last longer and do not result in fluctuations in your moods because there is a constant supply of them.
You can try out the complex carbohydrates in the following foods:
Beans and lentils
Vegetables
Whole grains such as brown rice.
Apart from giving you a constant supply of the fatigue-fighting hormones, these healthy foods also come with health benefits of their own. Double blessings!
The next time you feel a craving for sweet foods, try fresh fruits and smoothies made from fruit and yoghurt. These will present a more healthful option to your body.
However, concerns have been raised on denying your body the foods it craves for. Experts have indicated that this is more dangerous because it can lead to persistence and if a slight chance is gotten, you will eat more to compensate for the time you didn’t have it.
To curb this effect, some experts went ahead and stated that you could have a small portion of the food you crave, such as a square of dark chocolate.
CONSIDER OTHER OPTIONS FOR RESTORING YOUR MOOD
As it is, eating is not the only way to fight increased appetite before your period. It is certainly not the only way to also fight fatigue.
Often, a light walk or any other moderate physical activity can come in handy when it comes to restoring your moods.
These activities also cause your body to release “feel-good chemicals” such as endorphins.
These types of activities will also boost your energy levels.
If stress is a contributing factor to your low mood, consider the following:
Yoga
Massage
Progressive muscle relaxation
TALK ABOUT IT
Always try talking to your friends and family about your increased appetite before your period.
This may provide you with reassurance and relief.
Alternatively, you can try and attend over eater’s anonymous support groups to benefit from the various ways of fighting your appetite.
SEEK THE HELP OF A DIETICIAN
A dietician can help you understand the connection between increased appetite and periods and hunger during ovulation.
From this, you will get an exact account of the increased appetite before your period. Besides, they can recommend healthy diets, such as superfoods.
WHEN TO SEE A DOCTOR
When you find your appetite at par at times other than your premenstrual period, be sure to see a doctor.
Besides, if you gain weight significantly from the appetite or the appetite causes emotional stress, seek a doctor’s help.
BOTTOMLINE
By employing these strategies, you may be able to control increased appetite before your periods. Alternatively, not everyone is the same. If these do not work for you, book the next appointment with your doctor.
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