Why PMT Makes Alcohol Cravings So Much Worse (and what to do about it)
If you suspect PMT makes alcohol cravings worse – you’d be right. Women are far more likely to derail their sobriety when experiencing PMT than any other time in the month. That’s because PMT symptoms can create a hormonal imbalance within a woman’s brain.
Before ovulation, progesterone, and estrogen hormone levels spike and, if there’s no pregnancy, those levels rapidly drop. The dramatic spike and drop are believed to lower levels of neurotransmitters like serotonin and GABA, which can lead to feelings of anxiety and depression.
We also know that from our mid 30’s women’s levels of progesterone begin to steadily drop. Progesterone is the anti anxiety hormone. It reacts on the GABA receptors in the brain, with GABA being the neuro transmitter responsible for us feeling more calm and relaxed.
When our progesterone levels drop, we experience poor sleep (and then feel more tired), more anxiety, more brain fog, heavier periods, low sex drive and often severe PMS symptoms. We also know that increased cortisol (the stress hormone) our hormones won’t be functioning as well as they need to. And what woman doesn’t experience stress?
All of this combined leads to us often turning to wine for a ‘quick fix’ because alcohol is a depressant and in that initial moment, it makes us feel calmer. But long term, it impacts our liver (which plays a key role in hormone balance), increases our anxiety, ruins our sleep and affects our mental wellbeing.
When we’re feeling flat with PMT, we’re looking for a big dopamine hit. We are simply more likely to turn to alcohol as a way of easing the low mood that comes with dropping estrogen levels. Unfortunately, alcohol makes us feel worse. Alcohol makes us more irritable, anxious, and depressed than before we started drinking it. And so the viscous cycle continues.
Put hangxiety and PMT together and you’ll be feeling absolutely rubbish. Alcohol increases the production of both estrogen and testosterone in the body. Too much of either can exacerbate PMT symptoms, especially irritability and mood swings. It also impacts the balance of prostaglandin – which can make cramps feel worse.
How to cope with PMT – without reaching for the bottle…
1. Track your cycle
Get an app on your phone to track your monthly cycle so you can understand WHY you are feeling more anxious or bad tempered. In fact, it’s well documented in many rehab facilities that a woman is more likely to relapse just before her period when cravings are stronger.
Knowing WHY your cravings are stronger at this time of the month helps you plan ahead, to make sure you’re doing everything you can to look after yourself at what can be such an emotional time. Check out cycle tracking apps Clue, Flo or MyFlo.
2. Exercise
Exercise is a great way to boost your mood naturally. At PMT time, low intensity activities like walking, swimming and yoga are recommended over high intensity workouts. Getting regular exercise (an hour a day) will help alleviate monthly symptoms of PMT like insomnia and poor sleep quality.
3. Remember, PMT will pass
Remind yourself that this is temporary. It’s your hormone levels fluctuating. This fluctuation is exacerbating cravings because you may be feeling extra edgy or flat at this time. Approach PMT time with this in mind and try to stay calm and rational. Plan AF alternative drinks and commit to your self-care with extra walks and bath-time.
4. Eat chocolate
Yes! Rather than derail your sobriety, eat some quality dark chocolate. This kind of high-cacao chocolate has more serotonin-boosting qualities than any other.
5. Reach out to a friend
Women often try to get through PMT on their own. This can lead to reaching for wine to “take the edge off” symptoms. Call a friend and talk through it. Don’t isolate yourself or feel you are alone in feeling extreme cravings for alcohol during PMT. You’re not.
6. See your GP
Understanding where you are in your Perimenopause cycle and talking to your GP or Menopause specialist about your options can help ease symptoms and
Okay, so what to drink instead at PMT time?
Stay away from sugary mocktails as sugar also messes with your mood. Now is the time to be soothing yourself with warm chai lattes, chamomile tea and sparkling kombucha. Stay away from too much coffee which has an impact on your sleep and can increase tension. Go for rich hot chocolate made with mood-boosting dark chocolate loaded in cacao.
If you are in Australia, I absolutely love the all natural, sugar free (and without artificial sweeteners) drinks ETCH Sparkling. www.etchsparkling.com.au
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