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PMS and Emotional Eating

TUESDAY, AUGUST 19, 2008 | POSTED BY MICHELLE

PMS affects both men and women so they’ll be information in this article for both genders. I decided to write on this topic because on the message boards I often hear questions about how to know the difference between PMS cravings and Emotional Eating Episodes.

PMS is a misunderstood and vilified but very real condition. It affects over 40% of all women. In recent years, women have had to deny that they experience any real shift in body or mind in the days before their periods to reduce the opinion that we are the less reliable sex as a result of menstruation. When we can accept the very real changes that happen to us we can recognize and admit our real monthly needs.

The best thing you can do is be prepared for PMS. Keep a calendar and know when it’s coming. By planning ahead you can work in extra rest, extra help and the right kind of meals that will help instead of hinder you. Part of being gentle and loving with yourself is the knowledge of what you need during this tender time and making sure you get it.

Here are a few things to keep in mind:

PHYSICALLY – It is normal to have cravings when you expect your period. The reason that we have food cravings (usually for salt like chips or sweets like chocolate) is because our brains need an extra boost of serotonin. When we sense this we seek out simple carbohydrates because they give us a surge of this brain chemical. However, the quick but short acting effects of these kinds of foods do us more harm than good because they produce peaks and crashes. Therefore, if you know your period is coming you can plan ahead by eating well-rounded meals that include complex carbohydrates and good fats (for example, brown rice with black beans and olive oil, quinoa with sautéed vegetables, almond butter on a piece of whole grain bread).

Chocolate cravings can come from an imbalance of calcium and magnesium. A supplement that includes both can be helpful in reducing cravings.

Once you separate out the real physical components you can more clearly see the emotional eating components. I often tell people that a craving is a decadent piece of chocolate cake but an emotional eating episode is eating the whole cake. PMS might make you crave chocolate but it won’t have you eat a whole cake.

EMOTIONALLY – The heightened emotional state of PMS is very real. If you’re an Emotional Eater then your way to deal with uncomfortable feelings is to eat. This might be one of the reasons why you tend to eat more before your period. The emotional highs and lows of hormonal shifts can send you running to the fridge. The more accustomed you get to facing feelings head-on, the less you’ll need food to cope during this time of month or any time of month for that matter. Remember that while your period doesn’t create feelings it tends to hold a magnifying glass up to feelings and situations in your life. It’s a time of month to take stock but not to sort things out. Here is an example, when you’re getting your period something your spouse, child or parent does might drive you mad. This is the time to journal about your feelings or talk them out with a friend. Then, when you’re not fueled by hormones you can use the clarity you got to make requests and share your feelings. In other words, don't try to solve anything when you're expecting your period.

FOR MEN – Women barely understand what’s happening to their bodies once a month so how can we expect men to understand. Men have had to deal with the mood shifts of their mothers, sisters, wives and daughters since the beginning of time. If you’re a man you might be wondering what you can do. If a woman in your life keeps a calendar, pay attention to it, too. When she is getting her period, take initiative. Keep the house clean, offer to help with the kids, make healthy meals, give her affection or space (depending on which she needs) and make sure she gets rest. Don’t ask questions like “Is this your time of month?” or engage her in conversations about the relationship. Just love her and the days will pass much more easily.

The effects of PMS are real and they consume so many days of our lives. We can’t afford not to learn how to master them.

12 Comments In the order they were posted.

Amanda said...

Michelle, Wonderful article! Thank you so much for posting it! ``Amanda

Laura said...

Thank you! I've never heard the difference between PMS and emotional eating explained so well! I struggle with this every month. It's great to read an understanding and helpful explanation. Cheers!

knit1bake1 said...

I'm past the years of having PMS, but thought I'd offer that it was so much better if I avoided caffeine or chocolate two weeks before my period. Actually, it was like night and day. I realize that means depriving oneself for half of the month, but it's worth a try, at least as an experiment.

challenge said...

Mitchelle...I am grateful for the insight regading not to solve things ,but to journal during that time. Will try that! Thanks

tired of food said...

Thank-you for addressing this issue. I agree it would be better to keep a calendar and know when to expect my emotions to be out of whack. It usually takes me a few days to clue in why I am feeling sad or stressed. Being prepared would be my best defense!

Lauren said...

Love your advice to men! Someone should teach a class about it... "How to love her and her PMS" :

Gina Haber, L.Ac., DNBAO said...

In my experience, Chinese Medicine and acupuncture can alleviate PMS.....yes, disappear it! There is no need to put up with this problem month after month til menopause. No need. If only I had known about acu when I was menstruating. Two weeks out of every month were hell. sigh. AT least now I can help others. Please consider this approach. PMS is optional.

Michelle said...

Thank you, Gina. Yes, Chinese medicine and acupuncture provide amazing relief for PMS and many other health issues.

Rita said...

You have a great organizational writing skill, stating key points like nobody I've come across. I am overcoming an obsessive compulsive eating disorder, but a week before that time and during that week is when I allow myself a relapse. So basically I always set myself up for disaster with Aunt Flow being my excuse for such disgusting and erratic eating. I feel like, now since it is put in such a clear and not in medical terms, I need to prepare and not allow those few days to take over my life. Thank you!

shuna said...

a very interesting article - especially your opening paragraph about the men in our lives being affected too. I have struggled with PMS for years and have tried unsuccessfully to deal with it on my own. When my husband sat me down and told me how he felt during my mood swings I knew something had to be done. After trying diet changes, exercise, and hormones, the only thing that works for me is an SSRI - I swear it has changed my life and my husband is also much happier. There is nothng worse for a woman than being told she is being emotional because "it's that time of the month" - it always made me see red. Now, I am very aware of my mood changes and joke about it with my husband so he's aware of why I'm out of whack.

Michelle said...

What a timely article for me! Your tips are invaluable, Michelle. I will be sure to take extra gentle care with myself over the next few days and listen to both what my body and my head and heart need. Thank you!

amy said...

Can you offer any other suggestions? I like the idea of keeping a calendar and being prepared instead of PMS knocking my feet out from under me. What else can I do? I am already on antidepressants for it, exercise and take vitamins. The food addiction aspect is still a major problem not to mention being totally miserable.