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Period Cravings: How to Avoid Binge Eating

Cravings during and during your period. Every woman knows this sudden craving for chips, chocolate or other sweets. The greed is often so great that a single portion of these snacks is hardly enough to satisfy it. What is the female body trying to tell us? Now there is an explanation for this problem.

Deficiency symptoms as a trigger for cravings?

Shortly before menstruation, there is a lack of magnesium, which should be covered by the food cravings. For example, very dark chocolate with a high cocoa content contains a lot of magnesium. In addition, the body produces more cortisol just before and during the menstrual period than usual.

This increases insulin levels, increasing cravings for sweets. As cortisol levels rise, serotonin levels fall. This is a hormone-like substance that is responsible for various organ functions and healthy sleep.

Outside the period, with a normal serotonin level, women are more relaxed and less prone to stress than during the menstrual period. To compensate for the stress, the body looks for foods containing serotonin, such as chocolate.

Tips against food cravings:

Changing your diet just before and during your period
If chocolate exclusively with a high cocoa content
Consuming healthy foods rich in magnesium and serotonin, such as:
Oats contain a lot of magnesium
Whole grain products contain a lot of magnesium
Nuts, contains a lot of magnesium and serotonin
Seeds/pips, contains a lot of magnesium and serotonin
Legumes, contains a lot of magnesium and serotonin
Fish, good for menstrual problems
Beef, good for cravings
Bananas are high in serotonin
Mushrooms, contains a lot of serotonin
Cottage cheese, good against cravings
green vegetables, like broccoli or beans
Potatoes, contains a lot of magnesium
unsweetened drinks

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Food

These 6 Foods Satisfy Cravings

Maybe you know this: You get a craving for sweets or snacks – and escaping the feeling of hunger is often not easy. However, nature has a few things ready to curb your appetite. You can find out here which natural foods help against food cravings.

Food cravings: hunger and appetite – what’s the difference?

Natural appetite suppressants can help us to get a grip on food cravings in a healthy diet. In many situations it is sometimes difficult to distinguish between real hunger and just appetite. Learning to recognize these two factors in your own body can be very helpful – especially

Hunger is like a natural alarm clock for our body. It gives the signal that the body’s energy balance should be balanced. In order to avoid deficiency symptoms and malnutrition, hunger gives the signal that food should be eaten.

However, when it comes to appetite, things are different: they are actually sensory stimuli that trigger a craving for something tasty. However, appetite can also be related to psychological factors. If you’re trying to lose weight and are struggling with food cravings, some foods that suppress appetite can help.

These foods are natural appetite suppressants

Of course, appetite suppressants do not automatically ensure that the kilos tumble. But you help to get a better grip on food cravings and perhaps also to deal with the topic of nutrition more consciously. If you no longer indulge your constant appetite, you will automatically eat less. Important: If you want to lose weight, you should ensure a moderate calorie deficit. Malnutrition can lead to a yo-yo effect. The following six natural helpers can help you with your appetite attacks:

1. Oatmeal

Oatmeal gives you a fiber boost. The low-fat flakes swell up, fill the stomach and increase the feeling of satiety. A delicious breakfast bowl made of oatmeal in the morning can ensure that you stay full longer – and thus have less appetite.

2. Lentils

When it comes to “dietary fiber”, lentils should not be missing from the diet plan. They have an effect similar to oatmeal and increase the feeling of satiety. This means that you will not only be full for a few hours, but also eat smaller portions at best.

3. Proteins

We must also not forget a certain appetite suppressant: proteins in general. A high-protein diet is known to be recommended for those who want to lose weight. Proteins are therefore also a frequently researched area in science. In 2006, scientists at London University College discovered that proteins have a positive effect on feelings of hunger and satiety.

4. Ginger

Ginger is not a popular superfood for nothing – the tuber stands out with its special and unique taste. However, the different flavors also have a nice side effect: They stimulate several zones on the tongue, which is said to reduce appetite. Incidentally, the pungent substances of the spice plant also have a digestive effect.

5. Peppermint

Peppermint, on the other hand, is said to contain essential oils that are supposed to satisfy the craving for something sweet. Drinking a cup of peppermint tea can help with cravings. Some sufferers also swear by chewing gum at such moments.

6. Chili

If you like to eat spicy anyway, then this food will suit you. Because chili is also supposed to be an appetite suppressant, which with its sharp taste ensures that you eat less overall. A study by Purdue University shows that cayenne pepper can curb appetite – the participants had less desire for greasy, sweet and salty foods.

Synthetic appetite suppressants can be dangerous

The presented natural appetite suppressants are not dangerous as long as you do not have intolerance or allergies. However, they are not a panacea either, but an incentive to use them in a conscious and balanced diet. Also, everyone’s body reacts differently to food. So, experiment to see which appetite suppressants work best for you.

With synthetically produced appetite suppressants the situation is different – side effects are possible. The Hamburg consumer advice center completely advises against taking appetite-suppressing pills and powders. The chemical-based appetite suppressants can even pose health risks. For example, the active ingredient phenolphthalein is carcinogenic, while the active ingredient sibutramine can increase the risk of a stroke and heart attack.

It is better to use the well-known home remedies that have the potential to stop the nasty cravings. For example, it is also advisable to drink a glass of water, herbal tea or a low-calorie broth if you get hungry. Sometimes just a distraction helps – a walk, a nice book or the outstanding household chores.

Conclusion

Some natural appetite suppressants can help prevent nasty food cravings. Although they are not an all-purpose remedy, they can pave the way to a healthy and conscious diet. It is particularly important to recognize from your own body when you are hungry and when you are simply hungry. If you learn this difference, losing weight is much easier.

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health

Diet and Cravings During Pregnancy

Tips on nutrition and cravings during pregnancy. Because pregnancy changes a woman’s body, and not just on the outside. Important nutrients must be supplied to the unborn child through careful nutrition.

While the fetus in the first few months of pregnancy does not require many more nutrients than usual, it starts to do so as early as the fourth month. During this time it is important that the mother-to-be gets enough protein, essential fatty acids, and minerals such as zinc, iodine, and iron, and this is particularly important with important vitamins such as vitamins A, B6, and B12, D, and Vitamin C supplied.

Increased energy demand must be covered

It is true that the need for nutritional energy increases during pregnancy, but it is wrong that many mothers mean well and eat too much food. As a result, many kilos that settle on the hips during the early months are actually not necessary. And from the seventh month at the latest, things get pretty cramped for the unborn child, which often results in the immobility of many mothers.

Nutrition during pregnancy

Every mother-to-be should place a very special focus on foods with a higher nutrient density. Many vegetables, such as broccoli, carrots, potatoes, celery, courgettes, Brussels sprouts, and savoy cabbage contain important nutrients and enrich the body with iron. Fruit is also an important element of a healthy diet during pregnancy. Apples, bananas, tangerines, grapes, and oranges should alternate on the daily menu. Also, note which six foods are part of a healthy diet during pregnancy.

Fruits and vegetables are important for nutrition during pregnancy.

In this context, just the feeling of hunger or the type of hunger can provide indications of what the body actually needs: Anyone who develops a craving for bananas, for example, should have their potassium level monitored, and those who like a lot of oranges may have one Vitamin C deficiency. It is not uncommon for the body to tell us indirectly through its hunger attacks which nutrients it is currently lacking.

Whole grain products and legumes should not be missing either. They contain important ingredients and provide the body with sufficient energy. In addition to a varied and balanced diet, you should also integrate sport into your everyday life as a pregnant woman. This is easily possible if you pay attention to a few points and listen to your body. Targeted foods can also help you against nausea during pregnancy.

Vitamins during pregnancy

Mother and child must be adequately supplied with vitamins. Because especially when it comes to the last few months, mothers should listen to their bodies very carefully and give them what they need. The so-called cravings are no coincidence during this time. In order to build up a sufficient buffer of vital vitamins, he even specifically asks for a specific vitamin. Regularly checked blood counts from the doctor can also provide you with information about this. If you develop a vitamin deficiency despite eating enough fruit, special tablets from the pharmacy can help. Your doctor will be happy to advise you on this as well.

Cravings in pregnancy

It is very often the case that an expectant mother suddenly develops an unbelievable craving for a certain food, such as oranges. Some mothers eat several oranges in a row in one day and on the following days. However, if the cravings are for sweets and the craving for chocolate or something similar arises, this could indicate hypoglycemia. Here, too, you should give in to the body’s desires, but you shouldn’t grab a whole bar right away. It is better to only eat a few pieces, the healthy middle way and a varied diet are always the best choices.

View – that’s what awaits you!

When your child is born, everything changes. The baby turns your world upside down! Use your pregnancy to eat in peace and have time for yourself. For example, add a self-care day where you take care of your hair and skin or meet up with your friends for a girls’ day, where you can also plan a baby shower, for example. But the most important thing is: don’t freak out and enjoy the anticipation!

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