Feeling sudden food cravings for chocolate, pastries, ice cream or any specific sweet a few days before menstruation or during periods is a very common experience for most women around the world. Often people dismiss it as mere weakness of mind, mood swings or a normal habit, but according to medical science and neurobiology, it is not an ordinary desire. This is a clear biological signal of the rapid hormonal changes occurring within our body, fluctuations in neurotransmitters of the brain and immediate demand for physical nutrients. When pain, cramps and mental stress increase in the body, the mind naturally looks for foods that can provide instant relief and a feeling of happiness.
Hormonal changes: effect of drastic drop in estrogen and serotonin
The second part of the menstrual cycle is called the 'luteal phase', which is about one to two weeks before your period starts. During this period, there is a rapid decline in the levels of female hormones – estrogen and progesterone in the woman's body.
Estrogen hormone is directly related to the production of 'Serotonin' in the brain. Serotonin is considered the 'happy hormone' or neurotransmitter that stabilizes mood. When estrogen decreases, serotonin levels in the brain also suddenly drop, causing feelings of irritability, sadness, fatigue, and depression. Chocolate and sweet foods are rich in simple carbohydrates and sugar. As soon as you eat sugar, glucose in the blood increases rapidly, which immediately increases serotonin levels in the brain for a short period of time. The brain unconsciously starts demanding chocolate to make itself feel better.
Magnesium Deficiency: The Body's Natural Pain-Relieving Signal
Not only sugar, but also a very important mineral 'Magnesium' found in it is the main reason behind the strong desire for chocolate. Dark chocolate in particular is a rich natural source of magnesium.
Just before and during menstruation, rupture of the uterine lining causes severe painful cramps in the stomach and waist (Menstrual Cramps). Magnesium acts as a natural 'muscle relaxant' to relax muscles, calm nerve irritation and reduce uterine contractions. During periods, the level of magnesium in the body of many women becomes lower than normal. When the body is in dire need of magnesium to get relief from muscle cramps and inflammation, subconsciously the brain demands magnesium rich foods i.e. chocolate.
Dopamine and endorphins in the brain: looking for quick relief from pain
Many bioactive compounds are found in chocolate which directly activate the 'reward center' of the brain. Chocolate contains a special fatty acid neurotransmitter called 'Anandamide', which is also called 'Bliss Molecule' i.e. molecule of happiness. Apart from this, it contains stimulants like theobromine, caffeine and phenylethylamine (PEA).
When a woman eats a piece of chocolate in case of pain or discomfort, there is a rapid release of 'Dopamine' and 'Endorphins' in the brain. Endorphins act as the body's natural painkillers, dulling pain signals and instantly reducing stress. Due to this immediate relief, the brain remembers it as a relief mechanism and repeats the same demand in every cycle.
Increase in metabolic rate: Body needs extra energy before periods.
During the luteal phase, a woman's body is making complex preparations for a possible pregnancy or rebuilding the uterine lining (endometrium). Endocrinology studies have proven that the basal metabolic rate (BMR) increases by about 2% to 10% before the onset of periods. This means that during this period the body burns 100 to 300 extra calories per day compared to normal days.
This extra energy consumption increases appetite. Since carbohydrates and fats are the quickest sources of energy, the body gravitates towards the most calorie dense foods i.e. sweet, chocolate and salty snacks.
Psychological habit and social conditioning of 'comfort food'
Apart from scientific reasons, there is also a big psychological aspect to it. Since childhood, chocolate and sweets have been seen in our society as a means of happiness, solace and stress relief. When women go through physical pain, lethargy and emotional ups and downs during periods, they turn to 'comfort food' to soothe themselves emotionally. Many times it is not just a hormonal need but also a conditioned psychological response, where the mind expects sweets to pamper itself.
How to Avoid the Unhealthy Sweet Trap: 5 Healthy Ways to Satisfy Cravings
Choose dark chocolate with 70% or more cocoa: Regular milk chocolate is low in cocoa and high in sugar and processed fat, which can quickly lead to a sugar crash and acne. Instead, eat 1-2 pieces of 70% or 85% dark chocolate, which will provide plenty of magnesium and antioxidants and won't cause a sugar spike.
Eat a balanced diet rich in magnesium: Include pumpkin seeds, chia seeds, soaked almonds, spinach, banana and avocado in your regular diet. If the level of magnesium in the body remains correct, period cramps will reduce and the strong desire for chocolate will also be controlled.
Increase your intake of complex carbs and proteins: Instead of white sugar and refined flour sweets, opt for oats, whole grains, pulses and nuts. These release glucose slowly in the blood, due to which the serotonin level remains stable and one does not feel like eating sweets again and again.
Natural sweeteners from fresh fruits and dates: Whenever you have a craving for something sweet, instead of pastries or candy, eat apples, pomegranates, ripe bananas or 2-3 dates and figs. With these, the body will also get fiber along with natural fructose.
Drink plenty of water and take herbal tea: Sometimes dehydration also confuses the brain with hunger and cravings for sweets. Drink lukewarm water, chamomile tea or peppermint tea throughout the day, which soothes stomach cramps and reduces stress levels.