Binge Eating Before Your Period
Do you ever get the feeling that your hormones are in the drivers seat? Like, where you are in your cycle seems to constantly dictate whether you are happy or sad, in a good mood or angry, and in control with your food or constantly binge eating and craving foods?
If you answered yes, you are not alone! So many women I work with experience this (myself included!). Unlike men, our hormones don’t reset every 24 hours. Instead we are on a 28-32 (more or less) day cycle, with many hormonal fluctuations within this. When you are not aware of the phases of your cycle and what is happening within your body, these fluctuations can make you feel out of control…especially in the 1-2 weeks before your period where many women experience PMS symptoms.
What does your luteal phase (PMS) have to do with binge eating?
In this specific phase of your cycle, a few important hormonal shifts happen. Stay with me while I explain this, because it is so important for you to be aware of these (knowledge is power).
In the luteal phase of your cycle, that comes before menstruation (your period) and after ovulation (your fertile window), the follicle that contains the egg transforms into corpus luteum and begins to produce both progesterone and estrogen. Progesterone levels peak midway through this phase. If the egg is not fertilized (meaning you are not pregnant) the corpus luteum will start to break down, resulting in a drop of estrogen and progesterone levels, which will eventually lead to your period.
Because of these hormonal fluctuations, your cortisol (stress hormone) increases as well as your metabolism. Your energy demands (caloric needs) increase as well, causing you to be more hungry. This is why, if you are someone following a rigid eating plan, it may not work as well or feel as good during this time of month. Our bodies' needs are not static. And if you are not giving your body what it needs, this is where you will experience cravings (and possibly binges if those cravings are not met), either for specific foods (think more carbohydrates or chocolate or red meat), or just more food overall! The fluctuations in estrogen and progesterone, as I described above, affect our serotonin (the hormone that stabilizes our mood, happiness and feelings of well-being). Put simply, lower serotonin means more mood swings and “PMS”.
How can you support yourself in luteal phase to prevent binges?
Look to your nutrition.
Let your body guide you with what she needs. Your body always knows best. For example, consuming more carbohydrate rich foods at this time of month is so important to not only meet your increased energy demands, but also because these foods can boost serotonin. So it makes sense that this is a major craving! Try adding in more whole grains (bread, rice, quinoa, pasta, oatmeal, etc) and some more starchy vegetables (potatoes, sweet potato, corn, etc.). You may also be craving chocolate, as so many women do! This makes sense as chocolate contains iron and magnesium both of which we need more of leading up to (and during!) menstruation. Try adding in some dark chocolate, or adding a spoonful or raw cacao powder to your smoothies!
Slow it down.
This is likely not the time of month for big parties, to apply for a new job, or make a big presentation. Rather, now is the time to complete projects, slow down, and look inward (I often liken this time of month to the fall season). We are more introverted at this time of month compared to the 2 weeks after menstruation.
Shift your workouts.
High intensity workouts are counter intuitive at this time of month. They truly will not serve you as they will only make you feel more fatigued and also may increase your cortisol even more. This could potentially lead to even more cravings, binges and anxiety. We definitely don’t want that. Instead, try slowing it down here as well. Walks, hikes, yoga and barre are all great alternatives to your more intense classes and workouts. And also know that it is perfectly fine to do nothing at all! Find what feels good and practice honouring your body and where she is at.
If this is all new to you, try tracking your cycles for the next few months ( I really like this tracking app). As well as tracking when you menstruate, start jotting down any symptoms (mental or physical) that you notice. For example, note the days you feel most energized, the days you have more cravings, when you are more anxious and when your digestion feels more sluggish. Over a few months of bringing more cycle awareness in, you will probably begin to notice some patterns. As this occurs, you will be able to gently make choices that work with your body instead of against it, like the 3 suggestions I listed above.
(If you want to learn more about PMS/PMDD and eating disorder, check out THIS article I wrote).
And if you are wanting to dive deeper into this work, then check out my Binge Eating Recovery Program, where we look holistically at all the reasons for your binges and how to support these to promote a full recovery. In the program you receive a cycle phases guide and personalized hormone support.