It's 9:47 p.m. You've already had dinner and yet here you are, standing in front of the open pantry, eating chocolate chips right out of the bag. Sound familiar? Check your calendar. There's a good chance your period is about a week away.
Good news: you're not weak and you don't need more "willpower." Luteal phase cravings are real, here's what's going on and how to feel less like a sugar demon the week before your period:
Your luteal phase is the stretch between ovulation and your period, usually 10 to 16 days. After you ovulate, progesterone rises and a few things shift:
- Your energy needs go up. Progesterone nudges your resting metabolism up slightly, so your body may need roughly 100 to 300 extra calories a day.
- Your blood sugar can get unstable. Some research suggests insulin sensitivity dips in the luteal phase. That can mean bigger energy crashes and more "I need a snack NOWWWW" moments.
- Your brain chemistry and hormones change. As estrogen falls before your period, serotonin tends to follow. Carbs help your brain make serotonin, which may explain why pasta suddenly feels like emotional support.
How to work with your body (instead of fighting it)
This isn't about restricting or white-knuckling your way through the week. The best thing to do is focus on what your body is asking for, so cravings feel less like a hostage situation.
- Eat more. Seriously. If your body needs more fuel, give it more fuel. A real afternoon snack will do more to prevent a 10 p.m. pantry raid than any amount of self-control.
- Build meals around protein, fibre and fat. This combo slows the release of sugar into your bloodstream and keeps your energy steadier. Think eggs on toast with avocado, Greek yogurt with berries and nuts or a well-rounded dinner with meat, veggies and slow-releasing carbs like sweet potato.
- Choose carbs that stick around. Your body wants carbs, so let it have them. Sweet potatoes, oats, rice, beans and sourdough bread (to name a few) give you that cozy serotonin boost without the crash.
- Load up on magnesium. Magnesium has been studied for easing PMS symptoms like bloating, cramps and mood swings. Find it in foods like pumpkin seeds, leafy greens, almonds, black beans and (you're welcome) dark chocolate. If you want to supplement, always talk to your doctor first, but most women do well with 200-400mg of Magnesium Glycinate before bed.
- Don't forget B6. Some studies suggest vitamin B6 may help with PMS-related mood symptoms. Find it in chickpeas, salmon, bananas, potatoes and chicken.
- Go easy on the extras. Alcohol, lots of caffeine and very salty foods can make bloating, sleep and mood worse this time of month. No need to cut them out, just notice how you feel and try not to go overboard.
- Eat the cookie. Enjoying a treat without the guilt is part of a healthy relationship with food. The goal is nourishment, not perfection!
When it's more than cravings
If the week before your period brings mood changes that feel intense, talk to your healthcare provider. That might look like feeling like a completely different person, or like it's affecting your relationships or work. Premenstrual dysphoric disorder (PMDD) is very real and not something you should have to push through.
May your snacks be plentiful, your waistbands stretchy and your cramps merciful!