Hormonal Eating

  By Catherine Rose

This kind of eating pattern in the days leading up to menstruation is typical for many women. It will include particular food cravings as well as a general increase in appetite. Often sugary/starchy foods are desired more as a result of fluctuating blood sugar levels due to hormone imbalance causing cortisol levels to rise. The rise in the levels of the ‘stress’ hormone cortisol also causes emotional issues which can in some women lead to binge or comfort eating. Carbohydrates are known to have a slightly sedative effect initially and the rise in blood sugar will instantly cause a euphoric feeling. However the ensuing guilt that can be felt, on top of the fact that soon after blood sugar levels will drop dramatically, can result in even worse feelings of unhappiness and stress.

The trick to beating this pattern is recognising the reason for these feelings and even anticipating them by making a note in your diary around the time your period is due so that you can be aware of them in advance. Then you will be able to apply some of the coping strategies described below. As well as trying out these simple techniques, if you are really suffering badly with PMS on a regular basis your doctor should be able to help and will in some cases prescribe the hormone progesterone, which can help if the problem is due to overly high oestrogen levels.

The Stress Factor

Realising this is a time when you are more likely to ‘rise’ in the event of a difficult situation, can help you to deal with your emotions. Allow yourself the fact that this may happen and recognize when it is. You will then be able to take a few minutes time out to breathe and look at the situation again. If you still cannot relax, walk away for five minutes then come back to it. If you are at work make some excuse to leave the room/meeting for even couple of minutes to cool down. DO NOT head to the kitchen...find a window, get some air or listen to a piece of music on your  i-pod if you can...have a favourite in mind for such times.
The last thing you may feel like doing is exercise but even a short session at some point during the day will help to use up the adrenalin that has been released and afterwards you should feel relaxed and calmer. A walk at lunchtime will help more than sitting in the canteen/kitchen/coffee shop surrounded by the temptation to indulge in comfort eating!

Diet Tips

Always start each day with breakfast as you usually would but be sure to choose carbohydrates with a low GI index for a slow and sustained sugar release throughout the morning. A perfect example would be oatmeal with low fat or skimmed milk, sweetened with raisin. To further delay the onset of hunger due to blood sugar levels dropping eat a small amount of protein such as an egg which will make you feel full for longer. 
Mid-morning and mid-afternoon you may try a small snack such as a handful of dried fruit and nuts or a cereal bar even if you normally do not, as this will again maintain steady blood sugar levels.
Caffeine has a detrimental effect on blood sugar levels as it affects insulin production. Initially it will raise the metabolism and act as a slight stimulant. However it subsequently results in higher insulin production causing sugar levels to crash and bringing on tiredness and hunger. Avoid all caffeinated drinks and chocolate to eliminate this effect.
Also around this time some women experience slight anaemia (low blood haemoglobin levels) which can result in lethargy. Eating lean beef, dried beans and dark green leafy vegetables such as spinach can help as they contain high levels of iron, which is what the body is lacking and are easy for the body to use. Iron tablets can be prescribed if levels are really low and this has been confirmed by a blood test, but can have unpleasant side effects. Taking vitamin C at the same time as eating iron rich food will promote the absorption of iron into the body.

 Be Kind to Yourself!

Above all though, realising that this is a difficult time of the month don't be too hard on yourself with regard to your training and eating patterns. Next week you will feel back to normal and be able to resume your sessions with renewed vigour. Look forward to the knowledge that soon everything will feel much easier again and enjoy it when it happens. For those of us who retain fluid in the body during this time we must try to remember that that is all it is and it will soon leave again. The worst thing to do is to think that all the hard work we have put in over the previous weeks has been wasted and give up! Just talking to your trainer about how you feel at this time can help you to see things more clearly and continue to work effectively.