Strong Hunger Around PMS: How To Cope With Uncontrollable Appetite

Date April 24, 2018 11:48

Women of childbearing age know first hand what PMS is. In this preceding to menstruation period, beautiful ladies suffer not only from emotional instability, expressed in mood swings and increased irritability, but also from a constant, uncontrolled feeling of hunger, which is very difficult to quench. This phenomenon has a very simple physiological explanation.

After ovulation, the luteal phase of the menstrual cycle begins, during which the body strives to accumulate nutrients, water, and energy (fatty tissue) that will be used to ensure normal conditions for the fetus development during pregnancy. Natural slowing of metabolism and a decrease in insulin sensitivity contribute to the fact that most of the consumed carbohydrates are stored in reserve. For this reason, the appetite increases, which is aggravated by other symptoms of PMS: irritability, anxiety, insomnia. This also leads to an imbalance of melatonin and cortisol, which in turn makes the body cells insusceptible to insulin.

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That is, carbohydrates in the blood are present, but they are digested in a small amount and very slowly. As a result, the brain does not receive enough glucose, which is a source of energy for it. Therefore, women have the craving for sweets. From cookies and sweets, unlike cereals and fruits with a high content of complex carbohydrates, the body can get simple, instantly digestible carbohydrates that eliminate the shortage of carbohydrates. But their excessive consumption can lead to undesirable consequences. Fortunately, there are effective and simple methods to control the feeling of hunger.

1. Sport

Physical activity helps lower the level of cortisol (a hormone which causes stress and bad mood), removes excess fluid from the body, and burns calories.

2. Diet plan

In addition to reviewing your diet (minimizing the intake of simple carbohydrates), which can be based on cereals, fruits, fiber-rich vegetables and a small amount of honey (these products are slowly digested and therefore not postponed in excess centimeters), the following simple rules are recommended.

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  1. Eat often and in small quantities. The longer the break between meals is, the lower the glucose level becomes, and the feeling of satiety comes much later. That is, the danger of constant overeating is great. Frequent snacks prevent the severe hunger appearance.
  2. Drink more water, warmed to a comfortable temperature.
  3. Include lemon in the diet, the use of which before meals reduces the feeling of hunger. It can be added to tea or water.

3. Lifestyle

Violation of carbohydrate metabolism is often caused by the lack of sleep, provoking hormonal imbalance. Therefore, during the PMS period, it is recommended to sleep well.

Find a source of pleasure for yourself, which would successfully replace the sweets. It can be a walk in the open air, bath with aromatic oils, massage, quiet music - everything that will raise your mood.

Avoid hypothermia. To restore the temperature regimen, your body needs a large amount of energy, which it draws from food. Cold always stimulates hunger.

4. Vitamin D

Vitamin D contributes to the the menstrual cycle normalization and reduces discomfort from the manifestation of symptoms of PMS. Therefore, it is important to make sure there is no lack of it. It can be obtained both from food products, and thanks to ultraviolet rays, which contact the skin directly. It is important to remember the prolonged exposure to the open sun without the use of protective equipment can be harmful, and the use of creams with SPF filters blocks the production of vitamin D in the skin. With its lack, the daily rate can be replenished with the help of specialized medications.

The feeling of hunger is a natural reaction of a female body to the physiological changes that occur in the second phase of the menstrual cycle. Our simple recommendations will help you control it without affecting your well-being and mood.

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Source: obstetrician-gynecologist Lilit Nasibyan

This article is solely for informational purposes. Before using any of the information provided above, consult a certified specialist. Use of the information outlined above can be harmful to health. The editorial board does not guarantee any results and does not bear any responsibility for harm or other consequences that may result from the use of the information provided above.