Menstruation, in addition to abdominal and back pain, as well as increased fatigue, irritability, mood swings and insomnia, is often characterized by sudden attacks of hunger , sometimes even uncontrollable. There is an explanation for this. At this time, a woman's body needs certain nutrients and minerals. Hunger attacks can occur at any time of the day, including at night. In addition, the desire to eat something sweet appears in many women in the period preceding the onset of menstruation. Be aware that eating sugary foods, chocolate, and indulging in food fads can put you at risk for weight gain and increased blood sugar levels.
When to wait for an attack?
Usually, hunger attacks occur in the premenstrual phase and in the first days of menstruation. The feeling of hunger is usually associated with an acute need for food, which most often does not satiate us, but satisfies us on an emotional level.
the neurotransmitter of good mood , also decrease . Here the cause of irritability and constant mood swings, as well as sadness, anxiety, excessive tension, accompanied by nervous breakdowns and tearfulness at a certain period of the lunar cycle, is revealed. Serotonin is not only one of the first responsible for mood swings, but also for the ability to control appetite and satiety. When serotonin drops dramatically due to estrogen , you never feel full. Hence the need to eat sweet foods several times a day . Again, there is a chemical reason: foods rich in sugar increase the level of insulin, which affects the stores of tryptophan in the cells for the synthesis of serotonin.
PMS: Which Taste Prevails?
The four primary tastes – sweet, salty, bitter and sour – undergo changes in preference during the premenstrual phase and the early days of the cycle. This is because the desire to use certain products, which are characterized mainly by one taste and not another , is influenced by variations in the ratio of various female sex hormones. Here are some examples. Thus, the desire for sweets increases with an increase in the level of estradiol and a decrease in the level of serotonin in . And the craving for bitter intensifies as the level of progesterone increases.
Serotonin is the hormone of happiness
In the period preceding the menstrual cycle, specialists of the " Bogolyuby " MC recommend increasing the consumption of products rich in serotonin. As we remember, serotonin is a chemical neurotransmitter , which is believed to act as a mood stabilizer. The hormone of happiness, which allows us to live a carefree life, also promotes restful sleep. Numerous scientific studies have shown how serotonin affects mood and behavior. Supplements can increase serotonin levels due to tryptophan, an amino acid that promotes serotonin synthesis. For a more natural approach to possibly increasing serotonin levels, tryptophan-rich foods can be increased. Low levels of tryptophan are known to occur in people with mood disorders such as depression and anxiety.
What foods are useful to consume to increase serotonin levels? Cheese and eggs are excellent sources of tryptophan. Pineapples and tomatoes, tofu and soy products, salmon, nuts and seeds. The latter are also a good source of fiber, vitamins and antioxidants.
Food and supplements aren't the only ways to boost serotonin levels. They can help and physical exercises _ Research shows that regular exercise can have an anti-depressant effect. Similarly, sunlight is a common remedy for seasonal depression: there is a clear correlation between bright light exposure and serotonin levels. Supplemental probiotics may also be helpful.
