Have you ever had your period mess with your efforts to slim down? Well, you aren’t alone! That time of the month, it can feel like your own body is holding you back. But, with a better understanding of what’s happening in your body when you menstruate, and how nutrition and menstruation are linked, you can begin to feel a little more in control.
What Happens During Menstruation?
When you get your period, your body is feeling the effects of changes in hormones known as estrogen and progesterone. What does this have to do with nutrition and weight loss? Well, progesterone, in particular, may be to blame if you start having cravings for food, or if you start to notice that you are hungrier than usual. Plus, it can even affect water retention.
But, wait, there’s more. Here’s what happens before your period starts: leptin, which is the hormone that has to do with helping you feel full and satisfied, is low. So, what you have is leptin being low and progesterone being high: a combination that causes you to feel hungry more than you usually do. This can really get in the way if you’re working hard to lose belly fat!
Then, there are changes in neuropeptides within your brain. This leads to a reduced ability to sort out your emotions, thoughts, and cravings. And, serotonin, the feel good hormone, is also low, so you might even find yourself craving comfort, in addition to food. According to UPMC, a lot of women notice cravings a week or two before menstruation, as part of their PMS.
Nutrition and Menstruation: Diving Deeper
The foods that you’ll end up craving during your period might be those that you find comforting. Your cravings are typically based on what has helped you feel better in the past when you’ve needed to cope or feel soothed. However, now that you have a better idea of the link between nutrition and menstruation, you can take the steps you need to take to continue working toward your weight loss.
Ways to Overcome the Link Between Nutrition and Menstruation
Here are some things that you can do to avoid setbacks on your weight loss journey when you are menstruating:
1. Tackle Triggers
What is it that triggers your hunger and your cravings, especially around your period? Try to take note so you can see how nutrition and menstruation come together in your unique body.
Once you know what foods you crave, and what triggers result in cravings, you can make it a point to keep those foods out of your house. You might also make it a point to avoid the snack room at work. Or, you might discover that coming up with a meal plan in advance will satisfy you enough that you can avoid unhealthy cravings. For example, enjoy a saltier meal in order to avoid a craving for junk food that’s salty. For sweetness, have some fruit instead of chocolate, as another example. This takes some time to figure out, but it will be worth it!
2. Reduce Fluid Retention
When you are trying to combat water retention, drink more water. It’s true! If you get enough fluid into your system, it can help reduce some of the water retention that you’re dealing with around your period. So, be sure to pay extra attention to whether or not you are taking steps to remain properly hydrated before and during your period.
3. Get Some Exercise
Finally, even though you might not really be in the mood, staying physically active by working out, according to your own schedule, can also be helpful. Remember, during this time of the month, your serotonin levels will be lower, so you might find yourself craving comfort rather than the gym, but if you can get active and boost endorphins, you can regain some balance.
Exercise might also be helpful if you experience discomfort, such as in the form of cramps, when you get your period. Therefore, in addition to supporting you emotionally, it can also support you physically. Plus, this is another way to keep the link between nutrition and menstruation from getting in the way of your slim-down strategy.
Now that you know about the link between nutrition and menstruation, you can take action to give your body what it needs to feel great every month!
Have you ever had your period mess with your efforts to slim down? Well, you aren’t alone! That time of the month, it can feel like your own body is holding you back. But, with a better understanding of what’s happening in your body when you menstruate, and how nutrition and menstruation are linked, you can begin to feel a little more in control.
What Happens During Menstruation?
When you get your period, your body is feeling the effects of changes in hormones known as estrogen and progesterone. What does this have to do with nutrition and weight loss? Well, progesterone, in particular, may be to blame if you start having cravings for food, or if you start to notice that you are hungrier than usual. Plus, it can even affect water retention.
But, wait, there’s more. Here’s what happens before your period starts: leptin, which is the hormone that has to do with helping you feel full and satisfied, is low. So, what you have is leptin being low and progesterone being high: a combination that causes you to feel hungry more than you usually do. This can really get in the way if you’re working hard to lose belly fat!
Then, there are changes in neuropeptides within your brain. This leads to a reduced ability to sort out your emotions, thoughts, and cravings. And, serotonin, the feel good hormone, is also low, so you might even find yourself craving comfort, in addition to food. According to UPMC, a lot of women notice cravings a week or two before menstruation, as part of their PMS.
Nutrition and Menstruation: Diving Deeper
The foods that you’ll end up craving during your period might be those that you find comforting. Your cravings are typically based on what has helped you feel better in the past when you’ve needed to cope or feel soothed. However, now that you have a better idea of the link between nutrition and menstruation, you can take the steps you need to take to continue working toward your weight loss.
Ways to Overcome the Link Between Nutrition and Menstruation
Here are some things that you can do to avoid setbacks on your weight loss journey when you are menstruating:
1. Tackle Triggers
What is it that triggers your hunger and your cravings, especially around your period? Try to take note so you can see how nutrition and menstruation come together in your unique body.
Once you know what foods you crave, and what triggers result in cravings, you can make it a point to keep those foods out of your house. You might also make it a point to avoid the snack room at work. Or, you might discover that coming up with a meal plan in advance will satisfy you enough that you can avoid unhealthy cravings. For example, enjoy a saltier meal in order to avoid a craving for junk food that’s salty. For sweetness, have some fruit instead of chocolate, as another example. This takes some time to figure out, but it will be worth it!
2. Reduce Fluid Retention
When you are trying to combat water retention, drink more water. It’s true! If you get enough fluid into your system, it can help reduce some of the water retention that you’re dealing with around your period. So, be sure to pay extra attention to whether or not you are taking steps to remain properly hydrated before and during your period.
3. Get Some Exercise
Finally, even though you might not really be in the mood, staying physically active by working out, according to your own schedule, can also be helpful. Remember, during this time of the month, your serotonin levels will be lower, so you might find yourself craving comfort rather than the gym, but if you can get active and boost endorphins, you can regain some balance.
Exercise might also be helpful if you experience discomfort, such as in the form of cramps, when you get your period. Therefore, in addition to supporting you emotionally, it can also support you physically. Plus, this is another way to keep the link between nutrition and menstruation from getting in the way of your slim-down strategy.
Now that you know about the link between nutrition and menstruation, you can take action to give your body what it needs to feel great every month!