How to Manage Periods Cravings in Healthy Way

Menstrual cycles are a normal part of life for many women, but they can cause a variety of painful symptoms, including cravings that make it difficult to maintain a healthy diet. These cravings, which are typically for sweets, salty foods, or carbohydrates, are caused by hormonal changes in the body. 

Understanding these changes and implementing a few nutritional recommendations can help you control urges in a healthy manner, allowing you to feel your best throughout your period.

Understanding Period Cravings.

During the menstrual cycle, hormone levels such as estrogen and progesterone fluctuate. Progesterone levels rise in the days before menstruation, which can cause a decrease in serotonin—a neurotransmitter that leads to emotions of well-being and happiness. 

This decline in serotonin might cause desires for foods heavy in sugar and carbs, which can temporarily boost serotonin levels.Furthermore, the body's metabolism accelerates slightly during this time, which might lead to increased appetite and cravings. 

While it is natural to have certain cravings, it is critical to handle them in a way that promotes your overall health and wellness.

Balanced Meals: The Foundation for Craving Control

A well-balanced diet is the first step toward managing period cravings. Eating regular meals that contain protein, healthy fats, and complex carbs will help regulate blood sugar levels and prevent severe hunger, which can lead to overeating or unhealthy snacking.

Protein: Including lean protein sources in your meals, such as chicken, fish, tofu, or beans, can make you feel full and satisfied. Protein also helps to maintain muscle mass and blood sugar levels, which reduces the intensity of cravings.

Healthy Fats: Consuming healthy fats from avocados, nuts, seeds, and olive oil helps keep you satisfied while also balancing your hormones. Omega-3 fatty acids, found in fish and flaxseeds, are especially advantageous because they lower inflammation and increase mood.

Complex Carbohydrates: Choose whole grains, fruits, and vegetables as your primary carbohydrate sources. These meals are high in fiber, which helps manage blood sugar levels and keeps you full for longer. Complex carbohydrates also give a consistent delivery of energy, lowering the chance of unexpected cravings.
 

Smart Snacking: Fulfilling Cravings Wisely.

When cravings strike, it's critical to select snacks that both satisfy your hunger and give nutritious value. Instead of reaching for sugary or processed snacks, consider these healthier options:

Dark Chocolate: If you want something sweet, dark chocolate (with at least 70% cocoa) is an excellent choice. It is lower in sugar than milk chocolate and contains antioxidants that might boost your mood.

Fresh fruit, such as berries, apples, or bananas, can satisfy a sweet tooth while also supplying necessary vitamins, minerals, and fiber. Pairing fruit with almonds or a dollop of yogurt can increase the snack's protein and healthy fat content.

Nuts and Seeds: A tiny handful of almonds, walnuts, or pumpkin seeds can satisfy your appetite for something crunchy and salty. These foods are high in magnesium, a mineral that helps alleviate PMS symptoms and regulate mood.

Greek yogurt is a protein- and probiotic-rich snack that can help fulfill cravings for creamy, decadent foods. To add sweetness without using sugar, drizzle with honey or sprinkle with cinnamon.

Conclusion – Managing period cravings in a healthy way requires balance and attentive choices. 

You may fulfill your cravings while also meeting your body's demands by eating a nutrient-dense diet, staying hydrated, and engaging in regular physical activity. Remember, it's alright to indulge on occasion, but making these healthier choices will help you feel better throughout your period and throughout the month. 

As a dietician, Ashu Gupta recommends the following practices to help you navigate your menstrual period with confidence and care.