Key Takeaways
- Premenstrual dysphoric disorder (PMDD) can cause disruptions to your normal eating behaviors.
- Your menstrual cycle might affect your appetite.
- Certain eating disorders are more common with PMDD.
Your body may send certain signals, like bloating or irritability, that your menstrual cycle is about to begin. While uncomfortable or annoying, premenstrual syndrome (PMS) symptoms are usually manageable with self-care strategies.
But around 3% to 10% of people who get their periods experience premenstrual dysphoric disorder (PMDD). PMDD is a depressive disorder that can trigger symptoms like panic attacks, depression, suicidal thoughts*, mood swings, and insomnia.
PMDD can also severely interfere with how you eat. This goes beyond the typical cravings for chocolate or Doritos — although PMDD can cause food cravings, too. PMDD heightens your risk of developing an eating disorder, including bulimia nervosa.
If you experience eating disruptions alongside your PMDD, know there’s help available.
*A note on safety: If you or a loved one is in emotional distress or a suicidal crisis, please call or text 988. The 988 Suicide and Crisis Lifeline provides 24/7, confidential support with trained crisis counselors. If it’s an emergency, call 911.
How do PMDD episodes affect your appetite?
Hormones, which surge and fall throughout your menstrual cycle, also influence hunger levels and eating habits.
For instance, many people feel hungrier right before their period. This could be because insulin sensitivity is lowest during this point, according to one study. Insulin is a hormone that can suppress your appetite. When it’s lower, your appetite might increase. Also, during the premenstrual phase (also known as the luteal phase), progesterone and estrogen levels plummet. Usually, this is when many people find themselves reaching for chocolate or other sweets.
Carbs — like in the form of potato chips — may also become more attractive to you the day before your period. The reason may be a drop in serotonin (a natural mood booster) during your period. Carbs raise serotonin levels in your body.
Many people might feel less hungry during the follicular phase, which starts when you get your period and ends when ovulation begins. It lasts around 14 to 21 days and is the longest menstrual cycle phase. Estrogen increases during the follicular phase.
Another hormone called cholecystokinin also comes into play, which helps you digest food. It’s thought that estrogen makes people more sensitive to cholecystokinin, so you’ll likely eat less during the follicular phase.
Can PMDD cause eating disorders?
PMDD can also include physical symptoms you’d associate with PMS, like cramps and bloating. For some people, bloating might encourage them to binge eat or purge food — behaviors associated with certain eating disorders. The exact cause of eating disorders are complex, but women with PMDD are at higher odds of developing bulimia nervosa. If you experience PMDD along with an eating disorder, working closely with a professional to explore these risk factors can help with your treatment plan.
Body weight changes can also happen with PMDD. Weight gain can spur some people to restrict their eating or develop other eating disorder behaviors.
Some eating disorders are more likely to occur with PMDD, such as bulimia and binge eating disorder. With both bulimia and binge eating disorder, people eat large amounts of food in a short period of time. But with bulimia, you then try to get rid of the food through vomiting or the use of laxatives.
Depression and mood swings can also be associated with PMDD. Some people may turn toward food as a coping mechanism to deal with these mental health symptoms. This could develop into bulimia or binge-eating episodes.
For someone who’s already susceptible to developing an eating disorder, even a small disturbance in their eating habits could lead to a full-fledged eating disorder. If you suspect you’re experiencing PMDD, it’s essential to get professional support.
Finding balance when PMDD affects your eating habits
You don’t have to be ruled by your PMDD. There are habits you can practice that can help you feel better and more balanced throughout your menstrual cycle.
- Get enough sleep: When you’re tired, you’re more likely to crave foods high in fat. The hormone ghrelin thrives on limited sleep and can make you want sweet, salty, and high-fat foods. On the other hand, the hormone leptin — which makes us feel full — decreases when we don’t get enough sleep.
- Maintain a regular exercise routine: Exercise increases serotonin, which can help boost your mood when PMDD causes depressive symptoms. Exercise can also help reduce menstrual cramps.
- Take note of PMDD symptoms’ timing: Track your PMDD symptoms to learn if there’s a pattern you can predict. If there is, you can try to rearrange your schedule so tasks and events that take more energy don’t fall when your worst symptoms arise.
- Cognitive behavioral therapy (CBT): CBT is a type of talk therapy that helps people transform their negative and unhelpful thoughts into helpful ones. CBT is known to help mood and eating disorders like PMDD.
- Try progressive muscle relaxation: This relaxation technique involves tensing each part of the body one at a time and then slowly relaxing. This can help reduce stress and anxiety, which you may experience with PMDD.
- Medication: Some medications can help with mood disruptions brought on by PMDD. Medication can also help reduce symptoms of eating disorders when used with talk therapy.
Find care with Rula
Managing co-current PMDD and an eating disorder can take a toll on your mental health, affecting your ability to function in day-to-day life. With a combination of self-care strategies and professional support, you can nurture a healthy relationship with your body and its cycles.
Rula is here to help. With its extensive network of therapists and psychiatrists, you can find the specialized mental healthcare you deserve. You can find the right provider and meet with a provider via live video as soon as tomorrow.
