It’s not uncommon for those of us feeling premenstrual to grab for the carbohydrate laden snack whilst we argue a case for hormonal hunger. But there may actually be a physiological basis for craving carbohydrates during the hormonal pre-menstrual wane.
The link seems to come in the form of serotonin, a neurotransmitter responsible for mood regulation, sleep, and eating tendencies. Serotonin appears to be affected by the hormonal fluctuations of the menstrual cycle, specifically during the days leading up to menstruation.
The play between the reproductive hormones oestrogen and progesterone with serotonin is complex and not completely understood, however it is thought that women who suffer from Premenstrual Syndrome (PMS) have lower levels of serotonin in their blood. With further theories suggesting that oestrogen may alter serotonin receptors in the body.
Now that’s all good and well I hear you say, but what’s the link between our hormonal driven need for sugary snacks and serotonin? Well, it appears that consuming carbohydrates increases the level of the amino acid tryptophan in the blood compared to other types of amino acids. Tryptophan is a precursor to serotonin, which is why it is also noted that serotonin synthesis increases in the brain with ingestion of carbohydrates.
Women suffering from food cravings often notice that they have an increased appetite with cravings for sweets and processed carbohydrates such as chocolate bars, lollies, cakes and pastries. Often fatigue or headaches can be experienced along with irritability and confusion when hungry.
So, if you think this is the excuse we need to let the sweets seduce us, it’s probably time to rethink this and look for a more healthy solution. As a naturopath I would suggest it’s still important to get the tryptophan fix, but do it with complex carbohydrates instead. This would include eating foods like fruit with a low glycemic index (GI) such as apples, whole grains and nuts. Complex carbohydrates will help maintain our blood sugar levels more evenly, which prevents us from hitting the hunger hump and grabbing for the sweet snacks. Also, if you are a pre-menstrual snacker, then being prepared with healthy snacks is of paramount importance for better energy and concentration. Snack ideas include:
- Unsweetened yoghurt
- Handful of almonds or nuts
- Carrot sticks with hummus
- Wholemeal rice cakes with tahini spread, grated carrot and ½ small avocado
- Boiled egg on a slice of rye bread
- Celery with hummus or tahini
Maintaining an adequate intake of chromium, especially when you’re pre-menstrual may help with stabilising blood sugar levels. Chromium (a trace mineral) is an essential nutrient which is required for carbohydrate, lipid and protein metabolism. It may help maintain normal blood sugar and assist with the uptake of glucose from the blood into cells. Food sources of chromium include brewer’s yeast, parsley, molasses and olives.
It’s important to keep in mind that hormone balance throughout the menstrual cycle is also important to healthy neurotransmitter function. The herb Vitex agnus castus- chaste tree may have beneficial effects for women suffering from a range of pre-menstrual symptoms including food cravings.
References available on request