Being tempted by chocolate during your period (or in the lead-up) isn’t a unique experience – it’s something shared by women all over – and if you’ve been there you know how hard the cravings are to resist.
Beyond the satisfaction of indulging, the attraction to chocolate is rooted in the interplay of hormonal fluctuations, subtle shifts in our neurotransmitters (brain chemicals), and nutrient deficiencies.
Hormonal Influences
Let’s face it, if chocolate is already your treat of choice, it’s not surprising that you’d want a chocolate fix when you’re feeling hormonal. After all, we all want foods that comfort us!
It’s safe to say that hormones play the strongest role in chocolate cravings during our period. After ovulation begins (around two weeks before our bleed), the body begins to burn more calories, and appetite increases. There is also an increase in the stress hormone cortisol, and a reduction in our feel-good hormone, serotonin.
There is a theory that to help boost serotonin hormone levels, we eat food that makes us feel good. When your bleed rolls around there is a drop in oestrogen which is linked to changes in insulin sensitivity, and this too can trigger cravings.
Did you know that premenstrual syndrome (PMS) has been grouped into different types? Type-C is characterized by food cravings, whether it's for carbohydrates, chocolate, salt, or sugar. It's driven by a hormonal imbalance and whilst its exact mechanism is not fully understood, it's been linked to high insulin levels and/or low serotonin levels. Eating carbohydrates boosts the amino acid tryptophan in our body which leads to more serotonin production, so it makes sense that sugar is commonly sought after.
Other symptoms of PMS-C include:
- An overall increase in appetite
- Headaches
- Palpitations
- Sweating
Nutrient Deficiencies
Hunger before your period can extend beyond just a chocolate craving and could serve as an indication that you need more of a certain nutrient or that you have a deficiency.
Given the stressful modern life we all interact in, it’s not uncommon to be low in magnesium. When the body is stressed or anxious, it burns through magnesium at a rapid rate, and guess what – chocolate (or rather cacao), is rich in magnesium.
Another reason women crave chocolate is because they suffer heavy bleeds. When our menses are heavy, we’re at risk of iron deficiency.
Cacao happens to be the highest plant-based source of iron we have. It contains 13.9 mg per 100g. This compares to beef at 2.5 mg, spinach at 3.6 mg or supplemental iron that comes in at around 24mg a dose. While you would only have a tbsp of cacao each time, it still makes sense why the body craves chocolate when we’re deficient.
Magnesium also helps the muscles relax, which can ease cramps and reduce other pains by boosting endorphins.
Psychological and Emotional Factors
The taste, smell, and texture of chocolate is a big draw card but there are also emotional and psychological reasons that we reach for chocolate. Chocolate releases one of our feel-good and reward hormones, dopamine. Thanks to the fat and sugar levels, consumption sets off our brains like a pinball machine!
Many women have a tough time in the lead-up to their period and during menstruation. Whether they suffer from mood swings, sadness, irritability, fatigue, or more seriously, endometriosis, adenomyosis, cysts, fibroids, or run-of-the-mill period pain, it’s no secret that a bit of comfort food can alter mood and temporarily alleviate negative feelings.
A high-calorie snack can also help with energy but unfortunately, the sugar in regular chocolate will only drive up inflammation and exacerbate period pain. However, you could certainly benefit from a few pieces of dark chocolate, perhaps while bathing in a magnesium salt bath!
Managing Chocolate Cravings
One really important consideration when it comes to managing chocolate cravings is to ensure your diet is satiating enough. That means having a good balance of carbohydrates, fats, and proteins in each meal. You can learn more about macronutrients that will help.
If you have a low mood or a hormonal imbalance driving your chocolate cravings, take our free online assessment and receive an in-depth report on which supplements, dietary inclusion, and lifestyle measures are best for you!
Remember if you consume something sweet one day, then your body creates a physiological response to that sugar. If it’s consumed regularly, the body will automatically reduce blood sugar levels in anticipation of the next sugar high. This is the sugar craving people experience. Like any drug, the body requires more and more to obtain the same high. This is how a chocolate addiction begins!
Try these alternative snacks that won’t compromise your health!
- Vegan mousse: Blend 2 tbsps of cacao, 1 big ripe banana, ½ ripe avo, pinch of salt, and blend. Thank us later!
- Fresh fruit: Fruits like strawberries, raspberries, blueberries, and bananas offer natural sweetness and are packed with vitamins, minerals, and antioxidants.
- Nuts and seeds: Almonds, walnuts, pumpkin seeds, and sunflower seeds provide a satisfying crunch along with healthy fats, protein, and fiber.
- Greek yogurt: Opt for plain Greek yogurt and add a drizzle of honey or some fresh fruit or stevia drops for sweetness.
- Dark chocolate: Opt for one with a high cocoa content (70% or higher) and all-natural sweeteners.
- Rice cakes with almond butter: Spread almond butter on whole-grain rice cake.
- Popcorn: There are plenty of organic options out there sweetened with cacao!
Crush Cravings Today!
Our naturopaths at the Happy Healthy You online clinic can help you diagnose any potential nutrient deficiencies and ensure you get the right supplement to rectify any cravings you may have.
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