Blood- Wars Part 1- Empty all the dabbas kind of PMS cravings!
“I crave sweets during Periods” “I too want to ditch the gym and sit in all cozy in the bed.” #metoo coz the one who is writing this is a woman who loves her food, she too goes bonkers with pain and cravings during periods. She too has found resistance in her head towards working out in periods! Well well well…one thing at a time. First we will discuss eating as per macros and then let me go ga-ga about how training helps me during those days. Maybe somewhere down a few lines (if you are reading this) you will connect with my red woes! Cravings and macros are at loggerheads!! Not even kidding! It's like a set alarm clock: you're about to get your period and suddenly your body has zero control over what you put in your mouth. Chocolate, salty chips, ice cream, junk -- basically every form of fatty carb imaginable. Then your period comes and you need want these foods to get you through the irritability, low mood and pain. – Red alert red alert!!! Although it's important to be kind to yourself during this time, not overdoing it when it comes to junk food can actually help you feel better before and during your period. But how do we deal with period food cravings? And why are we hungrier in the first place? The Why of craving… One reason for appetite changes and food cravings is a change in hormones. Estrogen and progesterone – the blame it on them game when it comes to female hormones because they go up and then they drop off just before the period! Another possible reason for period food cravings is a change in the body's response to insulin in the premenstrual phase, meaning some women can experience mild alterations in their blood sugar and crave sweet foods.- I would want to raise my hand to be one of them! And, of course, there's the fact that we often feel low, irritable and stressed before and during the period, and turn to enjoyable sugary or fatty foods to make us feel better. And this is exactly when we go crash our cars right into the damage it all wall. 😕 If you are craving something, you better listen to your body or else the craving is just going to get louder! The how of the why above… As confusing as the header sounds is a woman’s mood at this time! 😛 Just trying to be funny. So anyway… If you are craving SUGAR… - Maintain magnesium intake. Research indicates women experience low levels of magnesium during periods. Magnesium can decrease common menstrual symptoms like cramping, constipation, insomnia, headaches, water retention, anxiety and sore swollen breasts. If you experience those symptoms you may find benefit from taking a magnesium supplement or just include food rich in magnesium into your diet. - Things you can include in your macros around your cycle to help with this are: Peanut butter, almonds, cashews, banana, soya, brown rice, sunflower seeds, and most beans are great sources of magnesium. Dark chocolate (preferably that contains 75% cocoa or higher) is also rich in magnesium (which may further explain the cravings), but it's also high in fat so adjust your fat macros accordingly. - Fat First Mornings! This is a personal hack of course backed up by science. One spoon of fat (ghee, coconut oil or butter) first thing in the morning as soon as you rise will help you loads with your sugar cravings, maintaining stable insulin levels and helping you ease out the menstrual cramps! Now when I say fat first I certainly do not point out to a butter coffee necessarily- of course that is your choice of fat if you wish but including nuts, coconut meat, avocado smoothie is also a good option. - As a woman your body mobilizes fat well, and fat again helps you with your hormones too. Do not go on a very low fat diet around your periods. Keeping fat moderate to high will help you with mood swings and that keep that lets kill them all feeling at bay. - Your body is already flushing so much of good blood out in the drain that itself is so so much of stress already. During these days do not be on a very low calorie diet, add 100-150 calories extra until periods get over. Hint: More food in macros = less chances of cheat! Healthy fit in my macros type of comfort food? • A hot cocoa can also be a nice comforting option and you can omit the sugar, add stevia, and swap milk for cream/soy milk/coconut milk. • For the namkeen cravings: Ghee roast some nuts, mix of seeds and make your own full fat healthy namkeen for that crunchy go to with coffee. • Add that spoonful of ghee to your rice, fat at this point will be your best friend. • Eat good carbs like rice, potatoes, oats etc instead of leaping towards junk. Remember periods will walk in monthly and every month you cannot afford to throw your health for a toss straight 4-5 days!! That’s a minimum 48 days off your 2019 calendar!! Moody much? Relax and deep breathe! Cravings can worsen in times of stress. By doing some meditation and yoga (no inversions please, that’s again the gravity and your period flow) practicing them whenever you feel anxious or stressed, you can curtail the snack attacks big time. Cramps are at a high?? The period pain is usually a result of something hormonal, which we discussed above or too much inflammation. Of course your uterus is inflamed with all that blood show. Using some regular kitchen herbs, such as cinnamon and turmeric, can also help the ache for real. Yes I am talking about the Naani’ji ka nuska no. 101 “Make some kawah or chai/ tea using lots of cinnamon and let it bubble away then drink that," Naani ji suggests. "Turmeric is number one known for its anti-inflammatory effect. Add it to your food with some black pepper." Naani’ji insists! Magnesium can help with cramps, so make sure you're having plenty of nuts, seeds and green leafy vegetables- spoke about them above in detail. Drained of all the energy through these 5 days? You need to increase your iron intake throughout the month to counteract for losses during periods. Sources of iron are red meat, for the non-vegetarians and leafy green vegetables, sesame and pumpkin seeds, and wheat bran for the vegetarians. Also… Get that booty moving girl! Exercise boosts endorphins (the happy hormone) and decreases the appetite (random aise he wale snak attacks), but it's not just scheduled exercise at the gym that can help. Being more physically active throughout your daily routine can also make a difference. Walk the dog, take the stairs, and simply keep moving. When I have mentioned the gym, let me also tell you I will write to you once again in the blood-wars part 2 with regards to working out during periods, yes-no, how to, what to and so much more to it!!! Raise your hand in the comment section if you say “Periods hain gym nahi jaungi!!”