Increased appetite before menstruation is a consequence of PMS, when - the mood jumps, emotional vulnerability increases and at the same time irritability increases. Before menstruation, in most cases, ladies want to eat more than usual and preferably sweet. Why is this happening and, most importantly, how to deny yourself before the menstruation of an unnecessary and harmful, but such a welcome food?
Causes of increased appetite
PMS is familiar to almost all representatives of the fair sex, with the rare exception of a few lucky women, in whom it passes unnoticed. Before menstruation there may be a strong desire to eat something salty, spicy, and more often, something sweet. Not just sweet, but very, very sweet: chocolate, cake or a mountain of sweets. It is much more difficult to control your appetite, and the hated kilograms strive to appear during this period.
Of course, weight gain is very frustrating for women. However, it is worth remembering that the weight increases largely due to fluid retention, and not due to the growth of adipose tissue. If you watch your body, then perhaps you will notice that before menstruation, the stomach “swells up”, “swells up”, increases gas formation, decreases the number of urination, sometimes there are constipations.
Excess fluid must be removed during and after menstruation, and other symptoms will go away. And, most importantly, if you do not overeat, then the weight will come to its usual rate. What to do if the desire to eat is simply irresistible?
There are 2 main periods in the work of the female body, approximately equal in duration and constituting about 14 days: before and after ovulation. Even if the fertilization of the egg did not occur, the female body is set up to conceive and after ovulation it works as if it is necessary to start accumulating energy and strength for preservation and carrying.
On the scales during this period, you see an increase, mainly due to fluid retention in the body, so do not rush to limit yourself severely. Firstly, it will greatly aggravate your negative emotional mood during PMS, and, secondly, it is unlikely that you will be able to completely suppress your appetite.
It is much more effective to carefully observe your body and understand what weight gain, in your case, is permissible. If at the end of menstruation the weight returned to normal, then you did not overeat. Fully exclude weight gain before menstruation does not work, it is our female nature.
Unlike men who have an even hormonal background, in women the body is dependent on its cyclical nature. Each new cycle a woman goes through the same changes in a circle, including hormonal ones.
There are 2 main female hormones: estrogen and progesterone. Before ovulation, the female body gradually produces more and more estrogen, which is necessary for the maturation of the egg, the peak falls on ovulation itself. During this period we have a good mood, strong sexual desire, high performance, the skin shines, the woman herself shines.
After ovulation, estrogen is no longer needed, since the egg has matured and left the ovaries, so the level of this hormone drops sharply. It is because of a decrease in estrogen that a woman’s sharp mood worsens, drowsiness and other signs known to you appear.
After ovulation in the body of a woman, progesterone begins to be actively produced, it is also called the “pregnancy hormone”. As we have already written, regardless of whether the egg is fertilized or not, the female body is still preparing to bear, and "releases" a large amount of this hormone.
One of the side effects of progesterone is the increased secretion of gastric juice, and, consequently, the speed of digestion is increasing, we can not get enough of the usual portion and eat more.
The fact that endorphin is a hormone of happiness, many people know. Many also know that the small blues are easy to brush away after eating chocolate. The habit of eating a sweet, and especially chocolate, to stimulate the production of endorphins, is already quite firmly entrenched. If you like sweets, there is no sense to forbid it to yourself before menstruation. You will only aggravate your bad mood, our recommendation is to eat it better, but not much.
How to deal with increased appetite
What can be done to overcome the increased appetite and avoid extra pounds and overeating:
- balance nutrition, to make it more healthy, and not only before menstruation, but on a regular basis, then it is easier to withstand the attacks of appetite,
- to live an active lifestyle: If you are passionate about your hobby or sports before your monthly period, and do not sit in front of the TV, there will be less opportunity to overeat.
The main thing, in the fight against increased appetite, is to carefully consider yourself, not to engage in self-flagellation and, if you really want to, want to allow yourself some joy in the form of sweets. Moreover, you now know that the weight, in any case, will increase before menstruation and will necessarily decrease during them. Control his fluctuations, and if after menstruation you are at your usual weight, it means that you are all right.
Emphasis on sweets
Hormonal fluctuations cause appetite rather than hunger. Understanding this fact can already alleviate the condition of a woman. Despite the strength of this desire, it has a hormonal basis.
Why do you want exactly sweet? There are two reasons:
- endorphin deficiency,
- blood sugar deficiency.
Why during menstruation really want to eat a lot
The famous romantic postulate says: "There must be a mystery in a woman." And it is very nice that such thoughts come to men. But it is completely unacceptable when a woman is so "mysterious" that even her own body is a secret to her.
And hundreds of woeful “why?” Sound a sentence to well-being, mood, and self-esteem. My beloved must be studied, as the very mystery and riddle, and understand the reasons for their mood. Then “why?” Will become a simple question, and the answer to it is easy to find.
So why do you want to eat a lot before menstruation? Is it possible at this time to eat a lot? And how to reduce the desire to eat a lot of what you really want?
The woman's body is variable. For a relatively short period of time, about 28-30 days, he manages to go through all the stages of preparation for fertilization, including the selection and involvement of the best partner.
And if conception did not occur, then the uterus is cleaned and prepared for the next cycle.
During this period, hormonal changes significantly, and the woman herself is not always able to keep up with the manifestations of these changes.
For simplicity and clarity, you can present the entire menstrual cycle in the form of tablets:
As you can see, fatigue and irritation before menstruation are caused not by the hostility and injustice of the world, the desire to cry is not the cunning of a girlfriend or the negligence of a spouse. Hunger before menstruation is not due to weak willpower or depression. All because of the changed hormonal background. In the same period, there are other sensations:
- I want to drink a lot (increased thirst),
- I want to cry or laugh for no reason,
- lost the desire to have sex
- I want to sleep constantly.
On average, ICP lasts a week (from 2 to 7 days).
The body was ready for pregnancy, but this did not happen. Now it is intensively getting rid of endometrium and egg cells that have not fulfilled their functions. The body is in great need during this period of rest and certain products.
I want a lot of good, delicious food, I want to drink. If all this is not - stress and a long period of weakness provided. Sweet and chocolate are especially attractive now.
But can you afford all this? After all, every piece eaten - it is the difficulty with being overweight in the future.
Why do you want certain products
You may have already noticed that strong hunger as such does not occur at this time. But the desire to eat something specific sometimes becomes intrusive. These products may be different, but, as a rule, this desire indicates the specific needs of your body. Why during menstruation you want something without which you calmly manage in the usual time?
- The lack of endorphins, which during the ovulation phase, when they stood out in excess, the body got used to. Therefore, I really want a sweet or other "solid" food. Chocolate, starch, pastries, salted fish, and sometimes more meat. All this suggests that the nervous system wants to achieve the level of calm and security that it has experienced recently.
- In the luteal phase, a change in metabolism is observed and the body really needs extra calories. This explains why one wants to eat a lot and often, and also to some extent justifies bouts of nightly gluttony.
- Habit seize stress, which in the lives of women, and so is enough.
How to deal with food before menstruation
Women are very kind to their achievements. A good figure is without exaggeration one of them. It is difficult not to fall into despair, looking at the arrow of the scales, inexorably adding an extra kilogram to the usual mark. But before deciding to deal with such a scourge, you need to pull yourself together and show maximum calm and endurance.
In order for one kilogram to remain one kilogram, which will easily go away after menstruation, that is, in just a few days, you need to avoid stress as much as possible. And the constant volitional suppression of food cravings, especially starvation, is stress. And guilt feelings for a broken diet.
A woman becomes angry and hungry, which only exacerbates the symptoms. At the same time, serious physical exertion in the period when the body needs rest will stand a disservice in the future.
How to reduce unhealthy interest in food and not become at the same time the enemy itself? The fight against lack of will is necessary, but how to do harm?
Experts advise not to eat thoughtlessly at this time, but to focus on the quantity and quality of the products used. If you want chocolate, eat chocolate.
But not the whole tile in the hearts after a quarrel or a hard work job. A small piece, in a relaxed atmosphere, with pleasant thoughts. Or consider whether chocolate can better be replaced by dried fruit or yogurt. Also sweet, but healthy.
Take your time while eating. Eat small portions and chew thoroughly. The amount of food intake also matters.
The more you eat, the more you need to drink fluids. And do not be embarrassed by some puffiness these days. The body is trying to hold moisture. Eat less salt, sour and spicy - and the water will be discharged on time.
By the days of increased appetite need to prepare
Such a phenomenon as an appetite before menstruation is completely amenable to correction. It can be controlled, but it is necessary to work on the problem not on these specific days, but throughout the whole cycle. You need to start with control over yourself at a time when the desire to go "peddling" is especially strong.
Do not allow yourself nervousness, do not indulge the desire to seize unpleasant situations. One thing is to want to eat a little, the other is to constantly overeat. Critical days will end, the mood will change, and the excess weight will remain with you.
For the subsequent alignment of fluctuations of the hormonal background, try to add exercise from the very beginning of the cycle. This will allow you to quickly return to normal after menstruation.
Educating the will and suppressing food cravings are also better during these periods, then it will be easier to give up extra calories on critical days when mental equilibrium is already unstable. And so the whole next month.
In time, accustom the body to the proper intake of water. Sometimes you really want to drink, but it seems like you want chocolate.
Start your monthly calendar. Prepare not for the red numbers themselves, but take into account a few days before them. Free this time from stress and recycling. Do not be touchy. Soothe your body with a sparing diet and relaxing exercises.
You will very soon notice that the difference in mood and hormones will no longer change so drastically and affect you. It will also reduce the appetite before menstruation. And the next recovery period will be even easier.
Why do you want to eat a lot before menstruation?
The female half of the population often has a question: why do you want to eat so much before menstruation? Many girls envy men, because they have almost stable hormones.
Female representatives are arranged differently: every 28-35 days in the female body changes of a cyclical nature occur - menstruation, manifested in the form of bleeding from the sexual organ. Usually their duration is from 3 to 5 days.
During this cycle, some changes occur in women’s well-being for a while, one of which is increased appetite.
Physiology of the female body
To make it easier to understand the causes of increased appetite during menstruation, we recall some physiological properties of the female body. Every healthy woman has menstruation every month.
The menstrual cycle consists of two phases of approximately the same duration.
In the first phase, an increase in the level of the hormone estrogen occurs in the female body, which contributes to the maturation of the egg.
During this period, a woman feels great, she is efficient and has no complaints. When the peak of estrogen hormone concentration is reached, ovulation is performed: the egg leaves the ovaries and enters the fallopian tubes, ready for fertilization.
After that, the body no longer needs that amount of estrogen hormones - their level is gradually decreasing, but the amount of the hormone progesterone increases. It prepares the woman's body for a probable pregnancy and creates all the conditions for the safe settlement of the embryo in the uterus.
If the egg cell did not wait for the male cell and fertilization did not occur, it dies in a day, with the uterus cells it is rejected and through the genital tract comes out in the form of bleeding - menstruation.
During an increase in the level of the hormone progesterone in the female body, the woman’s well-being changes. There is indifference, drowsiness, nervousness, acne, swelling may occur, before menstruation you want to eat a lot, especially sweet.
And all because of the fact that the female body prepares monthly for pregnancy. When exposed to certain hormones, the energy of the brain structures changes.
The center of nutrition is activated, an increase in the activity of the glands of the digestive tract appears, zhor attack before menstruation, although there is no reason for starvation.
Just under the influence of hormones, changes occur in the gastrointestinal tract, central nervous system and other organs. A woman cannot affect it.
But not all of the fair sex before menstruation suffer excessive appetite. Many people do not perceive bursts of hormones, do not treat others with aggression, do not cry and do not eat all the foods in the refrigerator. Most of the representatives of the weaker sex continue to live a normal life, without reacting to menstruation.
There are those who have PMS does not cause an increase in appetite, but entails aversion to any food, nausea and even vomiting. Everything is strictly individual. Therefore, if you always want to eat before the menstruation, do not deny yourself, eat.
How to deal with hunger
Changes in the female body that occur before menstruation, leading to increased hunger, are not subject to the will of the woman, they can not be controlled. It is impossible to order the ovaries to change the mode of operation.
Although one way is still there - the adoption of hormonal contraceptives. It reduces or completely eliminates the signs of PMS, including excessive appetite.
Hormonal balance is evened out when they are taken, which makes it possible for the weak half of humanity to feel much better.
Other methods to overcome hunger ineffective. You have to rely only on your willpower, stick to a moderate diet, eat more grains, fruits and vegetables, and replace flour and chocolate with dried fruit or other sweets, less calorie and less dangerous for your body. Just need to control the use of food.
Well, any activity helps: study, work, knitting, embroidery - anything, just to not think about food. It was proved by researchers that the food taken at this time, in most cases, is completely consumed by the body and does not contribute to a significant increase in weight. After weighed a few days after menstruation, you can make sure that significant changes have not occurred.
So now you know why you want to eat before your period. You should not worry about it: you can not argue with hormones. You just need to be able to curb your “want”, try to control the amount of food eaten, and the monthly “hunger bouts” will not affect your figure.
Increased appetite causes
Почему перед месячными хочется есть? Очень многие женщины сталкиваются с проблемой постоянного желания что-то съесть во время предменструального синдрома.
And if, under normal conditions, we know approximately what we would like to eat with tasty foods, then during this period the most unusual products emerge in our heads, and as soon as we see them, we no longer feel like it. Someone wants everything at once - cucumbers and oranges, meat and chocolate.
If you encounter such a problem, do not worry - you are not alone. After all, this is the natural state of many women affected by PMS.
- 1 Female physiology
- 2 The effect of menstruation on appetite
Let's see what happens to the female body during the menstrual cycle. Many have heard about it, but have only a superficial understanding of the processes and patterns.
One can envy the male part of the population, because they have everything stable with hormones.
But the weak half of humanity has to regularly face hormonal changes, emotional disruptions, etc.
So, the menstrual cycle lasts about a month. Different women can vary from 28 to 32 days. The cycle ends with menstruation. There are also wider deviations, depending on heredity, diseases, nutrition. This cycle includes two phases of two weeks.
At the beginning of the cycle, the body begins to produce estrogens - female hormones. These include estriol, estrone and others. In this case, the process of maturation of the egg. This is the most comfortable period. The woman has few ailments, the hormones are stable, the mood is good and the performance is normal.
At the time of the culmination and the greatest accumulation of estrogen ovulation of the egg occurs. This means that it enters the fallopian tubes from the ovaries. Her goal is fertilization. At this point, the body is preparing for pregnancy. He no longer needs estrogen, he needs another hormone - progesterone, which creates conditions favorable for pregnancy.
With the accumulation of progesterone in the body, a woman is confronted with incomprehensible phenomena that she cannot control. Now she has acne on her face, she always wants to sleep, she wants to eat all the time.
The effect of menstruation on appetite
But how exactly the accumulation of progesterone affects the appearance of increased appetite. There are several mechanisms, or rather assumptions. Some are erroneous, and some really work.
According to one mythological opinion, estrogen contributes to the release of serotonin - the hormone of happiness. The mechanism of this action is not known.
But it is assumed that in the second phase of the cycle, when the level of estrogen falls, then the level of serotonin falls. Here the body is trying to find this hormone through food - chocolate and sweets. Why is this opinion considered a myth? Because a woman wants to eat not only sweets, but also a lot of meat, fish and vegetables.
The second erroneous assumption suggests that in the second phase of the cycle, the metabolic rate in the body increases. In connection with the acceleration of metabolism, the body spends a lot of energy, quickly recycles it and needs to be fed in the form of food.
Why is this opinion wrong? Because the metabolism increases estrogen. And they, as we know, accumulate in the first phase of the cycle. That is, at the time of premenstrual syndrome, the metabolism slows down. Food is absorbed more slowly, energy is consumed more economically.
Some women think that during menstruation, all accumulated toxins and all other “dirt” are eliminated from the body. Allegedly, menstruation cleanses the body, the cycle repeats again.
In fact, the woman's body every month is preparing to perform its main function - fertilization. So he prepares all the necessary conditions for the development of the fetus.
But never reaching fertilization, the “offended” egg leaves the body and removes from it everything that has accumulated.
That is why before menstruation you want to eat more, because the child will need a lot of nutrients, vitamins and trace elements. Appetite increases, in the hope of obtaining all micronutrients from a variety of foods. No wonder they say, when you want something, it means that the body lacks a particular nutrient. And he starts to signal: eat this and this.
From this we can conclude that there is no specific reason for the increased appetite of a woman before menstruation. It is only the body naively preparing for fertilization. In conjunction with the feeling of hunger, he can give you surprises in the form of a bad mood, decreased performance, increased irritability.
Not all women experience PMS and eat a lot. Someone does not notice this period at all, lives a quiet life in a usual rhythm. Someone not only does not feel hunger, but on the contrary, cannot bring himself to eat. The body of all different, the hormonal system - too.
Is it possible to cope with increased appetite? As already mentioned, the amount of hormones you can not control. How many of your ovaries develop, with such a state you will live your cycle. But there are some ways to correct this process.
Only oral contraceptives are able to control the formation of hormones, and thus affect the appetite.
All other ways are reduced to restraining ourselves, developing willpower, replacing high-calorie foods with vegetables and fruits.
It is worth noting that the body consumes at this moment as much energy as you consume. They say that even there is a lot to eat at the end of the cycle, the weight practically does not change.
It remains only to wish to keep one's will in the fist, to control the quantity and quality of the food eaten. We wish to be always in shape and necessarily healthy!
Why there is a strong periodic hunger
For many women, the question “why they want to eat before their menstruation” is not surprising, because they themselves regularly experience an unreasonable feeling of hunger before the onset of regular menses.
Others may shrug their shoulders in surprise, because they have never noticed such a desire as the desire to eat before the onset of menstruation. The fact is that the desire to eat in addition is not a mandatory sign of the onset of menstruation.
This is a purely individual feature of the body's response to internal changes.
It is worth recalling that the woman’s monthly cycle, menstruation and all the features of its course, depend and are regulated by hormones. Accordingly, all phenomena arising due to the characteristics of the monthly cycle are associated with hormonal changes in the woman's body.
Before the onset of menstruation, the amount of hormones produced by the body increases. And hormones affect the secretion of gastric juice. Its quantity increases, respectively, food in the stomach is digested in a shorter period of time. And the stomach requires a new batch of nutrients, food.
Accordingly, the woman feels a sense of hunger and is tormented by the desire to eat, which is unfounded at first glance.
An increased amount of hormones before menstruation also provokes the body to retain fluid in the body. Therefore, do not be surprised that the scales during this period will show a kilogram or two more than usual. And do not worry, this extra weight is easy to lose. Only better to do this after the cessation of menstruation.
What exactly do you want to eat?
Before menstruation, many women are attracted to sweets.
What is the reason? The level of the estrogen hormone before menstruation is at its lowest level, and it is this hormone that is responsible for the production of serotonin and endorphins in the female body, which are responsible for good psychological well-being and mood. That's the body and requires sweets, chocolate, which contains serotonin. So the body is trying to balance the level of essential hormones.
Other women before menstruation pulls on foods that contain a lot of carbohydrates: bread, flour products, for example.
Again, the body requires carbohydrates, in the form of starchy foods, to balance the levels of the hormone progesterone. Progesterone is responsible for calm in the body.
The level of this hormone also decreases in front of the most menstrual periods and then the body “looks for” new sources of calm. Namely, starchy foods give a similar effect.
Before menstruation, I want to eat sometimes, all the same that, more importantly, more. The fact is that the metabolism before menstruation in women accelerates, that is, more calories are consumed, and the body accordingly begins to demand replenishment of energy reserves. But again, do not worry about the extra weight. You do not gain it due to all the same accelerated metabolism.
If you want to eat before critical days, do not torment your body - give it what it requires.
Increased desire for food in these days
For many women, an increased desire to chew something every month is constantly associated with the onset of critical days.
Despite the fact that this is a normal natural need of the body, the representatives of the weaker sex are worried about why they want to eat before menstruations and how it will affect the figure.
So it was conceived by mother nature: to give life to another person, the body needs strength, which can be filled by proper and healthy food.
Feminine health is directly dependent on fluctuations in the level of hormones associated with the monthly (every 21 - 35 days) physiological process - cyclical changes in the reproductive system in the form of regular bleeding from a genital organ. This is the so-called menstrual cycle, which includes two phases separated by ovulation.
On first stage There is a significant increase in the hormone estrogen, which is responsible for the maturation of the egg and preparing it for fertilization.
During this period, the woman is in a good mood, overflowed with positive emotions, feels an increase in strength, has an optimistic attitude, high labor productivity.
In the middle of the menstrual cycle, when the amount of estrogen in the blood reaches the maximum amount, ovulation occurs, accompanied by the release of mature female reproductive cells in the fallopian tubes to connect gametes and a decrease in the concentration of estrogen.
Second stage characterized by enhanced production of another hormone - progesterone, which promotes the preparation of the female body to conceive. In the event of pregnancy, the steroid hormone ensures the attachment of the ovum to the uterus.
If fertilization has not occurred, then rejection of the endometrium begins, leaving the vagina with the vessels, or the so-called menstruation.
The increase in progesterone concentration is expressed by a deterioration of health, a feeling of discomfort, malaise, a decrease in activity, and an increase in appetite.
What is the relationship between the increase in progesterone and the desire to constantly chew something? There are several explanations for this fact:
- Increased appetite before menstruation is associated with the effect of estrogen on the production of serotonin - the hormone of happiness (this fact is not scientifically proven), which affects the well-being of women in the first phase of the cycle. Accordingly, a decrease in the female sex hormone leads to a decrease in serotonin, that is, a lack of the so-called happiness producer, which the weaker sex replenishes by eating goodies. Scientists are skeptical of this version, believing that not only hormones stimulate neurotransmitter synthesis. Yes, and zhor during menstruation is expressed not only in the desire to eat sweets, but in an increase in the amount of food consumed, which cannot be explained by the lack of only a happy hormone.
- Another group of specialists explains this process by a change in metabolism, which is activated before the onset of menstruation. According to their opinion, the strengthening of metabolic processes is accompanied by additional expenditures of energy, which can be replenished with food. In other words: the higher the need for the release of energy, the greater the need for its source (food). Accordingly, women's appetite increases, demanding the restoration of energy balance.
- According to old beliefs, the ladies' body before cleansing (menstruation) is stored with the useful substances necessary to make up the blood loss and restore the mucous membrane of the genital organ.
However, it has been proven that these versions do not have a biophysiological basis. So why you want to eat before your period?
Despite various explanations of the reasons for this phenomenon, medical workers still do not give a concrete answer to this question, why the appetite increases before menstruation, considering that there are no objective sources.
The scientifically based reason is that the woman’s body each month at the time of ovulation prepares for the onset of pregnancy.
Under the influence of adrenaline and noradrenaline, the production of which increases progesterone, the hypothalamus and other brain systems of the head are activated, irritating the nerve receptors and the center of hunger.
As a result, the secretion of gastric juice and other complex changes, not yet fully understood and not understood by man, are enhanced.
The psychological factor is also important. Since, at the second stage of the menstrual cycle, a woman is emotionally unstable, irritability and bad mood may well be the cause of an additional source of joy in the form of sweet and tasty food.
Many, worrying about a set of extra pounds, wondering why during the monthly you want sweet? This is due to a lack of estrogen before uterine bleeding and a possible change in the blood insulin level, responsible for the content of glucose. Doctors recommend strict control over the consumption of sweet food during this period.
It should be noted that the desire to eat with menstruation individually. A number of women of reproductive age do not have an increased need for food and do not notice any changes in the body, and some, on the contrary, lose interest in food.
What to do?
Almost every representative of the weak half of humanity is prone to face increased appetite just before the start of critical days. However, they are often disturbed not by the fact that you want to eat during your period, but by the purchase of extra pounds that accompanies this process.
It is not worth worrying too much about the appearance of excess weight: these are excess fluid accumulated as a result of enhanced synthesis of progesterone and estrogen, as well as a decrease in the number of urination, problems with defecation and increased gas formation. A few days after menstruation, all processes are normalized and the excess mass will go away.
Therefore, to affect the zhor before menstruation is unlikely to work.
The main thing is not to succumb to the temptation of food and strictly control the appetite during menstruation. How can you cope with the increased desire to eat at critical days?
The answer to many interesting questions is quite simple. The main thing is to follow a few rules:
- try to be distracted
- it is better to refrain from eating foods with high fat content, as well as salty and sweet pastries, an exception for a certain period of time for drinking coffee is considered to be just as important,
- Herbal teas will easily cope with increased appetite, mainly dandelion or wild rose.
If you want to eat a lot during menstruation and it is not possible to overcome the activity of your appetite, you should follow the simple recommendations of nutritionists, following which you will not be hungry and protect your body from extra pounds.
Here are some of them:
- Proper and healthy food.
- Moderate consumption of sweet tea will create a feeling of fullness.
- Acceptance of special preparations with a high content of magnesium and calcium about 10 days before the onset of critical days. Moreover, they should be drunk in a complex way, and not just for several days.
- Use of hormonal contraceptives. Many women claim that this method can significantly reduce the manifestations of premenstrual symptom, including increased appetite, by normalizing hormonal levels.
- Psychological aspect. A woman should learn to switch to other things besides food. An excellent solution would be to do what you love or that can interest you.
All of the above measures can not only reduce the feeling of hunger, but also feel in perfect order throughout the entire menstrual cycle.
In general, it is recommended to take care of your body in advance, a few days before the onset of menstruation. At the same time, the observance of an accurate and correct regime should continue until several days after its completion.
How to eat
So that weight could not rise on critical days, it is not necessary to be on a rigid diet. It is important to choose the right food, more accurately eat only healthy foods, eliminating harmful, contributing to weight gain.
The list of useful products recommended by nutritionists includes the following:
- Fresh fruits and vegetables are shown in any quantity. The optimal vitamin and nourishing option - vegetable salads with sesame seeds in vegetable oil.
- Grain crops. Пророщенная пшеница или овсяная/гречневая клетчатка насытят полезными микроэлементами и избавят от шлаков. Возможно добавление клетчатки в салаты, приготовленные супы и каши.
- Сушеные фрукты. Курагу, изюм, чернослив можно съесть вместо любимого шоколада.
- Отвары из трав с добавлением меда, лимона, имбиря насытят организм витаминами.
- Орехи способны восполнить недостаток сладостей. Eat no more than 5 pieces a day of any nuts.
- Cereals. They saturate the body for a long time and do not give weight to rise.
- Foods rich in proteins. Soy, beans, lentils, chickpeas, beans - not a complete list of useful products.
Following the above rules and increased attention to your health will help you cope not only with increased appetite and the appearance of excess weight during menstruation, but also to maintain good health in a difficult period for each woman.
Foreword: the physiology of women
All ladies of any age are well aware of what are menstruation. And if monthly bleeding is difficult to miss, then the huge work inside the body is not at all visible. And in fact, all the changes that occur with a woman during each month are due to this work.
We take the 28-day menstrual cycle as an axiom, where this time can be divided into two equal parts. As you know, menstruation is regulated by hormones and unambiguous leaders are progesterone and estrogen. The first half of the month is regulated by estrogen, and the second by progesterone.
- Usually, the first part of the cycle is characterized by the well-being of the girl.
- The second is subject to frequent mood swings and the closer the beginning of the menstrual period, the more the woman feels depressed.
Another well-known fact - the reproductive system and nutrition are closely interrelated. And sex hormones take an active part in the regulation of appetite, a feeling of fullness, and are also responsible for the metabolic process in the body. That is why in different phases of the cycle the property of a woman has different degrees of hunger.
In addition, the main regulator of sensations, feelings of saturation is the hypothalamus, which is a part of the central system. Its functions are to coordinate the hormonal signals that come from the digestive system. They, in turn, are affected by the amount of proteins in the blood, which are considered “building material” for the body.
It is also a set of various hormones, including sex hormones. Thus, the hypothalamus balances the energy balance in the body and the body. And the work of the ovaries directly depends on the state of the nervous system. In turn, the ovaries produce estrogen and progesterone, which, as we already know, have an effect on the hypothalamus.
However, in fact it turns out that you want to eat sweets in the second half of the cycle, when progesterone is in charge of everything. Why it happens?
It is believed that the first part of the cycle prepares the endometrium for possible conception up to ovulation. After it, the body's work is aimed at accepting and preserving the fetus.
Even if fertilization did not occur, the body remains for some time in ignorance and preparation all takes place smoothly. And it requires more energy and calories, which leads to increased consumption of these. In this way, in the second half of the menstrual cycle, a woman needs more energy, which is why hunger and a feeling of unsaturation occur.
Something pulled on the sweet
Most of the ladies say that the appetite increases, but most often you want just sweets. But, according to a study, it was found that craving for sweets at this time there.
It was just in this context that parallels were made between "sweet" and "fat" and established the relationship between them. Their types belong to the same organic group - carbohydrates, which can be perceived by a woman as a craving for sweets. But in fact, the body requires the usual "fuel", that is, the energy found in carbohydrates.
In addition, if you take the average man and woman, their eating habits will be somewhat different. We think that few people will be surprised, but a lady is more prone to eating chocolate than a man. And this is another answer to the question of why a woman wants sweet before menstruation.
And it was also proved - after eating a chocolate bar, the woman satisfied her sensory system. And although there is no energy, but the feeling of fullness at the level of smell, taste, aroma led the girl to saturation.
And here is another answer to the question: “Why do you want sweets before menstruation?” After ovulation, the girl’s state of mind begins to change gradually in different directions and the closer the critical days, the more often mood swings. Then many may feel hated PMS. All this is associated with a lack of serotonin in the brain, which can be indirectly attributed to this issue.
How not to gain extra pounds
What needs to be done so that craving for sweets does not grow into excess weight? According to the above observations, we can conclude that it will still be necessary to eat in the period before the menstrual period.
Each lady is very worried about the question: “how to make sure that this dependence does not grow into excess weight?” Moreover, many women notice that several extra folds have already appeared.
We are glad to please; there are recommendations for such cases:
- In no case do not deny yourself the intake of food before menstruation. Even on the contrary, it is worthwhile to increase the amount of food consumed, and then it is better to reduce calorie intake immediately after the start of menstruation. This will help balance the weight and stay in a good mood.
- Also, sweet can be replaced with fruit, and your favorite chocolate bar with a similar product, only bitter content. Still, you need to try to limit the consumption of sweets at this time, because most often it is sweets that add extra weight.
- On such days, clean water and less salt should be present in the mandatory menu to eliminate fluid retention in the body.
And we also want to encourage a woman with one fact: during menstruation, the female body needs a lot of strength and it takes it from its accumulated reserves. All that is required of the girl is to try not to overdo it in the process of accumulating these same stocks before the menstruations. So you can even chocolate, but within reason.
Causes of very high appetite
PMS is familiar to almost all women, with the rare exception of a few lucky women with whom he passes invisibly. Before menstruation, there may be a great desire to eat something salty, spicy, and very often, something sweet. Not just sweet, but very, very sweet: chocolate, cake or a mountain of sweets. Controlling your own appetite is much more difficult, and the hated kilograms are trying to emerge at this stage.
Of course, the weight kit is very frustrating for the fair sex. However, it must be remembered that the weight becomes more and more due to fluid retentionand not because of the growth of adipose tissue. If you watch your own body, then maybe you will see that before menstruation, the stomach seems to "swell", "swell", gas production becomes greater, the number of urination decreases, constipation is not always there.
Excess fluid is primarily excreted during and after menstruation, and other symptoms will go away. And, most importantly, if you do not overeat, then the weight will come to its own ordinary rate. What to fulfill if the desire is simply overwhelming?
To find resistance, it is necessary first of all to understand the reasons, of which only 2 are ovulation and changes in the production of hormones.
There are 2 key periods in the work of the woman’s body, approximately equal in duration and constituting about 14 days: before and after ovulation. Even if the fertilization of the egg did not happen, the woman's body is set to conceive and after ovulation it works as if it is necessary to start gathering energy and strength for preservation and reproduction.
On the scales at this stage, you see an increase, for the most part, because fluid retention in the body, so do not rush to limit yourself severely. The first thing is that it will greatly worsen your negative emotional state during PMS, and, second, it will not work to completely suppress your appetite.
It is much more effective to carefully monitor your own body and realize how much weight gain, in your case, is allowed. If at the end of the monthly weight returned to normal, then you did not overeat. Remove the entire set of weight before menstruation will not work, it is our female nature.
In contrast to men who have an even hormonal background, women have an organism that depends on their own cyclical nature. Each new cycle representative of the weaker sex in a circle goes through the same changes, including hormonal ones.
There are 2 key female hormones: estrogen and progesterone. Before ovulation, a woman's body slowly forms a very large and decent amount of estrogen, which is necessary for the development of the egg, the peak falls on ovulation itself. At this stage, we have a pleasant mood, strong sexual desire, high functionality, the skin shines, the representative of the weaker sex also shines.
After ovulation, estrogen is no longer required, since the egg has matured and left the ovaries, thanks to which the level of this hormone drops sharply. Actually due to a decrease in estrogen in the fair sex, a sudden deterioration of mood, drowsiness and other signs that are popular with you are born.
After ovulation, the body of the fair sex begins to intensively produce progesterone, it is also called the "pregnancy hormone." As we have already written, regardless of whether the egg is fertilized or not, the woman's body is still preparing for the bear and “releases” a significant amount of this hormone.
One of the side effects of progesterone is the increased secretion of gastric juice, and, therefore, the speed of digestion becomes greater, we can not get enough of an ordinary portion and eat more.
How to fight with a very high appetite
What can be done to overcome elevated appetite and avoid excess kilos and overeating:
- balance nutrition, make it healthier, and not only before menstruation, but on an eternal basis, then it is easier to withstand bouts of appetite,
- lead an energetic lifestyle: If you are passionate about your own hobbies or sports before menstruation, and do not sit in front of the TV, there will be less opportunity to overeat.
The main thing, in the fight against a very high appetite, is to treat yourself carefully, not to engage in self-flagellation and, if you really want to be strong enough, to allow yourself small pleasures as sweet. Moreover, you now know that the weight, in any case, will grow before menstruation and decrease in the first place during them. Check his fluctuations, and if after your period you are in your own simple weight, it means that you are fine.