Ok Ladies (and male observers). It's here!

PMS, PERIOD, BLOAT, CRAVINGS....

Why God(dess)? WHY?

Well we're lucky to be able to reproduce. And some women (whose necks I'd like to see rung) don't suffer from Pre-Menstral Syndrone. I do, and I'm thankful for my body, and all the wonders it creates.

Um, however, dealing with menses can suck big time. Especially when you're dieting.

It is totally natural to gain 1-5 lbs during your cycle, probably from Day 25 to Day 5, more or less depending on your own body. Since I track my weight daily, and graph it out on graph paper to see the trends (and progess), AND I put a number corresponding to the day of my cylce under the dot, I have been able to keep tabs on my cravings and eating habits the week before and the first few days of my period. I'm not perfect, but at least I can go, "oh hey, it's day 20. I better watch my cravings and make sure I don't go too overboard," or, "Oh, looks like I gained 4 lbs magically, even though I didn't eat any more than ususal. Hmmm, must be that bloat," and instaed of getting bummed that I'm regressing, I look forward to the weight loss that ensues. Before I was doing this and keeping a food journal/calorie tracker, I would diet, then swan-dive off the wagon into a chocolate-filled binge of decandence. Did it feel good? Not really, because I'd be bloated from menses, then bummed out about the number on the scale. And that number would sometimes be incredible--actually I would avoid the scale and just figure I would weight myself after my peroid was over. Not surprisingly, my weight would go from 153 to 158, then 153 to 158, and so on, every month.

Enough about me: what does science think about US?

Hormonal Shifts: The science behind our cycles

In a nutshell:
Day 1=the first day of your period. It is natural for a woman's cycle to be 22-35 days, most women having a 28 day cycle. Day 1 to 9 is the FOLLICULAR Phase. Levels of estrogen and progesterone are low, causng the uterine lining to shed. Follicle Stimulating Hormone (FSH) increases and a new egg develops. Around day 7, the ovaries begin to produce more estrogen and the uterine lining begins to thicken. (By the way, between Day 1 and 9 is the best time to get a mammogram because breast tissue tends to be less dense).

Day 10-15: Ovulatory Phase. Whoo-hoo, ovulation! That is, if you're not on hormonal birth control (then you do not ovulate). (Personally, I have a copper IUD, which is the best invention in the history of the world, IMO) A surge of FSH and luteinizing hormone (LH) prompts the egg to be release, while estrogen levels peak and progesterone increases. If you want to get pregnant, have sex now. You will probably conceive more than not. As a bonus, small studies show that women are more apt to preen and dress up at this time, AND the waist supposedly gets a little smaller too (unless on b-control pills). I haven't found facts to back this up, I only read this once, but take it or leave it.

Day 16-28: Luteal Phase, AKA, PMS, AKA, craving time, AKA Ruin-Your-Diet time, AKA Watch out, your-scale-readings-may-prove-inaccurate. LH and FSH begin to ebb, uterine lining finishes thickening, and if the egg is NOT fertilized, then levels of progesterone and estrogen decrease through day 28 and your period begins. Back to day 1.

So what about PMS cravings?

Not every women gets them, but for us that do, they are strong and insatiable sometimes! Not too long ago, scientists thought that PMS was a myth (assholes!) and "no one knew why" and no one understood. Well I guess they finally started to put more money into reseach for women's health and found that the brain DOES IN FACT change during our menses. Serotonin, that neurotransmitter that play a crucial part in mood, is at an all-time low during the Luteal Phase. Low serotonin causes sleep problems, fatigue, and food cravings, since food (notably CARBS and SUGAR) is the building blocks for producing serotonin. Here's a theory: we're bloated, ready to shed our uterine linings (sounds beautiful, doesn't it?). Our feel-good brain dope is low. We have cramps. What makes people feel better? How does a baby or a child get appeased? How does our culture sooth us? WITH FOOD! So PMS is comewhat cultural, too, as well as phisiological, and also emotional. We feel bad, we give ourselves a treat, we feel a bit better. the vicious cyle paart comes in when we over-do it and then feel even worse for binging. And then I cry in the shower (Don't worry, not anymore )

PMS ALSO has been linked to vitamin deficiences. It is near-impossible to get 100% of every essential vitamin and mineral without supplements--you'd have to eat at least 2500 calories and plan every meal around which foods deliver what nutrients. For dieters like ourselves, supplements are a necessity. Studies show that for a lot of women, the main vitamins and minerals to pop to avoid severe PMS are: CALCIUM, MAGNEISUM, B-6, AND VITAMIN E. This may not work for every woman but it's worth a shot!

ALSO, around our period a lot of us crave salt, caffeine, and alcohol--the three major things that contribute to PMS. Don't do it! It's hard, but try to avoid these, they will only aggravate bloating and fatigue in the long run.

Now, there's also something weird going on during the Luteal Phase: your body actually DOES need extra calories! Probably not a lot, maybe like an extra 100 a day (that's barely enything, trust me!) depending on your size, but FAT BURNING AND CARBOHYDRATE METABOLISM APPEAR TO INCREASE DURING THE LUTEAL PHASE. This study is based on the University of North Carolina, who studied female athletes. (Don't worry, I'll post my references cited). SO this study went like so: nine runners (all women) ran at intensities of 35% V02max (roughly 55% of max heart rate), 60% V02 max (73% max heart rate), and 75% V02 max (84% max heart rate) during both the mid follicular and mid-luteal stages of their menstral cycles. Results showed that the luteal stage of their cycles were the best times for fat burning. During the luteal phase, fat furnished 70% of the energy necessary to run at 35% V02 max, 58% of the energy needed at 60% V02max, and 46% of the fuel for 75% V02 max. In contrast, during the follicular phase fat offered only 52%, 43%, and 39% of required energy, respectively. However, this study showed that for these North-Carolina women, fat burning advanced from 2.8 to 4.3 to 4.5 calories per minute as the women advanced from 55% of max heart rate to 73% of MHR to 84% of max heart rate, respectively, during the luteal phase of their cycles. Same pattern, lower numbers for the follicular phase. Bottom line: going slower is not going to burn more fat like everyone says, in the long run. Calories in, calories out=bottome line. Also, you're not going to see miraculous results if you do higher-intensity longer-duration workouts in the luteal phase--BUT there IS a slight advantage, so take that advantage, instaed of sitting around stuffing your face with chocolate.

Which brings me to chocolate...

Why do a Lot of Women Have Insatiable Cravings for Chocolate?

#1 No one knows
#2 There ARE theories, and some make a lot of sense

So one theory is that is is part cutural. Women get chocolate for "love" gifts--it's special, not part of any of the food groups (I guess oil and fats on the top of the pyramid), so it's a treat. It's an escape from day to day drugery.

Also, there are certain aspects of chocolate that are important to keep in mind:
a. Rich, creamy-fat texture
b. It's a complex food, with 380 chemicals that contribute to its taste. So you taste it, are like, "hey, that's so good but I can't figure it out, exactly..better have another taste."
c. It contians alkaloids that affect the central nervous system. These alkaloids are called tetrahydro-beta-carbolines that:

1. Mildly inhibit the enzyme monoamine oxidase (MAO), slowing the destruction of monoamine neurotransmitters (norepinephrine, dopamine, and serotonin, the "brain dope").
2. Inhibit the reuptake of serotonin, resulting in an increase of the amount of serotonin within the synapse.
3. Inhibit the binding of benzodiazepines on their receptors, resulting in a decrease of the neurotransmitter GABA.

In effect, chocolate makes you feel good. I took biological psychology and we learned a lot about neurons and what happens in the brain--one of the most important things I learned is the levels of serotonin are lowest in individuals who actually go through and commit suicide. I realized how important a checmical balance is for health, mental and otherwise.


To be continued...too long....

oh my gosh, this is GREAT (the info, not the period! )!!

I was enjoying an episode of Sex and the City, and I actually paused it just to read this!

You kick ass curvie girlie!

I can't wait for the next installment!!

interesting information, thanks!

Thanks for the info. I'm right there with ya, today has been horrible. I've been hungry all day no matter what. I'm finishing my day off with an angel hair and crabmeat recipe that will hopefully fill me up. If not, I'll hopefully have a hundred calories or so to spare and can have some fat free frozen yogurt.

This is great info, thanks for sharing!

Yes this is great! last night I had MAJOR cravings and I was getting nervous they wouldnt go away, but now that I know they are just a phase (that will come once a month dammit!) it makes me feel a little better.

Great info. I too have magically gained four pounds this week.

d. Chocolate is the perfect mix of sugar and fat to turn on almost every appetite-triggering nerve chemical in the brain. The sugar sparks serotonin release and may lower the chemical NPY, resulting in a sense of well-being. The sweet taste also releases endorphins (the brain's natural opiates), giving a slight euphoric rush. The fat in chocolate enhances flavor and stimulates galanin, satisfying our fat cravings.
e. Chocolate contains theobromine and caffeine, providing a mental boost.
f. C has PEA (phenylethylamine), which stimulates the nervous system, increases blood pressure and heart rate, and is similar to feelings similar when you are sprung, in love, before bordem sets in. Although the amount is so small you'd have to eat more than humanly possible to really be affected by it. It's still there, like I said, chocolate is a complex food. The Aztecs smoked it (cocoa).
g. C has anandamine that mimics the effect of cannabis, contributing to the pleasure.

Here's MY analogy, and it only works if you like men, so if you don't, ignore this:

To me, chcolate is like the one man in the room that all the girls are crazy for: you walk into a party, and you meet a lot of men; one's smart, one's funny, one's charming, and another is great-looking...but there's one man who has it all: he's gorgeous and all that, plus he has an air of mystery and animal magnetism, on top of having a great reputation for pleasing women, being sweet to them, and...he has a nice penis.

Other foods we chocolate lovers may crave, but nothing satisfies us more than chocolate, and when we crave it, nothing BUT chococlate will suffice. And that's all I have to say about that.

So What About Surviving PMS and Cravings While Dieting?

1. Be diligent. KNOW your cycle, pay attention to when you're weakest, avoid situations that will allow you to binge (like don't buy the GIANT chocolate bar.
2. Buy that small chocolate bar if you absolutely need to. Buy those salty chips and that beer--but keep it to one serving, and move on when its done. Go do something that takes you mind off food--something, anything!
3. Make sure every meal and snack is a healthy and satisfying mix of carbs, protein, and fat. 30% from fat, your diet should be. Low-fat diets aren't good for dieting. Minimize the simple carbs and have moderate amounts of good fat like from olive oil, avocados, fish, lean meat, and fruit (uh, think banana or durian).
4. Drink even more water. The more you drink, the less you retain. You might be able to reduce bloating. Alcohol dehydrates so take water over alcohol as much as possible, and match every glass of wine or beer with a glass of water.
5. Exercise! It will alleive PMS symtoms and your body will burn fat more easily.
6. Avoid caffeine (can cause headaches) and sleep at least 8 hours a night if possible.
7. Avoid stressfull situations, that can trigger mood swings and binges. Huh, easier said than done! But, remember, stress is only as strong as your perception that it is bad.
8. Multivitamins, every day. If you don't do it, start, and as your body gets used to it you may see your periods get easier than normal. Maybe not, but it's a good idea while you're dieting, anyway. Then you can't blame any binges on vitamin deficiancies.

OK, I'm exhausted and I want chococlate--my breasts are swollen and tender, and I'm hungry. SO I'm going to the movies to watch Zodiac because I ADORE Jake Gyllenhaal. Goodnight, ladies.

Learn something new everyday....

teeheehee teehee.

LOL!!
I love that

hahaha!! that is hilarious!!

I just treated myself to a Hershey's special dark chocolate bar with almonds. This really took care of my PMS hunger/craves for now. It's not too bad at 210 calories for the bar.

I guess I am somewhat different from everyone. I used to eat whatever I wanted every week BUT TOM. I could hardly stomach food during that time and very seldom ate badly. Now, I crave sometimes, but not nearly as much or as badly as it seems most women do. Guess I'm lucky in that way...no watch the cravings start. ..

Wow - you put some work into that huh? Very cool post. It's good to know these things. I'm in the luteal phase so I am going to go for some longer higher-intensity workouts this week Oh and I like the chocolate analogy! I also like any references to Jake G - swoon....