Nikki’s Natural Adventures

Of course I should eat healthy all month, but during days 15-28 (or whatever the length of the luteal phase after ovulation) it’s especially important to be aware of what I’m eating and craving (and why).

The symptoms of PMS (for me, food cravings; mood changes; vivid, frequent dreams and disrupted sleep; and retreating inward) seem to appear after ovulation, or about 14-15 days into the cycle. They then disappear two weeks later as the menstrual period starts.

* Food intake seems to drop just before ovulation and peak just after ovulation.

* Levels of estrogen and cortisol (the stress hormone) go up and down during this time.

* Along with cortisol, serotonin levels also fluctuate. Serotonin helps in the regulation of mood and impulsive behaviors, including food cravings. Serotonin also governs eating patterns.

* The amino acid tryptophan boosts brain serotonin levels. Carbohydrates contain tryptophan. When serotonin levels in the brain drop, or are deficient, we develop cravings for highly refined simple carbohydrate-rich food. To curb eating an excess of carbohydrates, serotonin needs to be at the right level. (Keep taking my 5-HTP, and perhaps increase during this time.)

* During the period after ovulation:

• High cortisol levels will stimulate the appetite and we will seek out carbohydrates and fat. A drop in serotonin triggers cravings for carbs because the body uses carbs to make serotonin.
• If cortisol levels are high/serotonin levels low we will crave carbs and fat with heavy emphasis on simple carbs/sugar.
• If cortisol levels are high/serotonin levels normal we will crave more carbs and fat without the sweet part.

The worst thing overall is to eat huge servings of carb/fat, carb/fat/sugar, fat/salt combinations.

What to do during these two weeks:

* Avoid processed sugar which will increase insulin secretion. This lowers the blood sugar, which then increases the appetite for carbohydrates and fat.

* Get plenty of exercise. This will raise serotonin levels and lower cortisol levels, as well as releasing tension and anxiety. Exercise also promotes the release of endorphins as a natural sedative/relaxer. Also mind-body exercises (such as yoga and tai chi) can help calm and lower cortisol and increase serotonin levels. (Yet another reason to exercise…you’d think I’d get the hint by now ).

* Eat complex carb snacks during this time when you feel a case of the grumpies coming on. If eaten on an empty stomach, serotonin levels will increase within an hour.

* Meals should also be high in complex carbs. Avoid eating fats with carbs as fat slows down the absorption of the carbs. You won’t feel better until the carbohydrates are absorbed to make serotonin.

• Make sure the carbohydrates are high-fiber and minimally processed, such as whole grains and cereals (brown rice, corn, oats, millet, buckwheat, quinoa, amaranth), starchy vegetables, and fruit.
• Use cold-pressed, unrefined olive oil for a fat.

* Have lean protein with the complex carbs to boost tryptophan levels. Also eat legumes, nuts, and seeds.

* Have more root vegetables and green leafy vegetables, as well as just more fresh veggies in general.  ( I have found some chocolate greens powder that is just cocoa with no sugar added to help me with the chocolate cravings.)

* Enjoy fruits.

* Eat foods high in essential fatty acids (EFAs), (or take as supplements) such as flaxseed, fish oil, and evening primrose. EFAs regulate the absorption of carbs, stabilize blood sugar, and stop cravings.

* Avoid excess or added salt/salty foods.

* Use seaweeds instead, such as nori, arame, kombu, wakame. You can use kelp seaweed in tablet or powdered form, and use the latter as a salt substitute. Seaweed is an excellent source of minerals, vitamins, and amino acids, and will help prevent damage to tissues from chemicals and heavy metals; can offset stress; and boosts stamina. Also use tamari sauce.

* Eat miso (such as in soup) as it contains protein and helps fight fatigue.

* Drink a lot of pure water. (I drink reverse osmosis.)

* Other ideas:

• Limit coffee and cola to reduce caffeine.
• Have six small meals a day to stabilize blood sugar.
• Avoid stress where possible. Don’t schedule or plan stressful events, if possible. Stress fuels yearning for high-calorie comfort foods.
• Avoid alcohol.

In general, cravings for carbohydrate-rich foods (and chocolate!) can be intense in the days leading up to menstruation. Women may overeat carbs in an attempt to raise serotonin levels to counter bad moods and mild depression.

Also, we may need more calories premenstrually, so we might experience more cravings if we’re short on energy.

This entry was posted on Monday, March 9th, 2009 at 9:01 am Filed under Exercise, Healthy Eating, Internal health and. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.