Craving Salt Before Period: What Does It Mean And What To Do About It

Women often experience numerous challenges during their periods. These range from mood swings to food cravings to hormonal imbalances. One of the most pressing changes that most women cannot control is food cravings. These may occur before and during menstruation. Different women have varying food desires. For example, some will crave sweet foods such as chocolate, spicy foods such as chicken wings, or bitter or sour foods. But what do these cravings mean? Let’s evaluate the real reason and meaning behind why you’re craving salt before period.

Can You Crave Salt Before Your Period?

Yes, you can. Some women expect a salt craving to be an actual salt desire or something that the body needs and that can be fulfilled. A salt desire may include the urge to have a pinch of plain salt once in a while. However, a salt craving doesn’t mean that your food urge is limited to salt alone. Please note that having a craving for salt means an intense urge to consume anything with salt. For example, it could be a bag of chips or any other salty food. At first thought, such cravings could be considered typical, especially during menstruation and pregnancy.

That being said, science has looked at these cravings in-depth and acknowledged that each food desire may signal something about your body. Of course, without such knowledge, it’s pretty easy to overlook these urges. It should go without saying that you need to know that each craving could be telling you something about your body, which is why you should always take note of any change. Considering this, what does a salt and spicy food craving mean? Let’s find out

What Craving Salt Right Before Your Period Means

Experts acknowledge that a salt craving before your period isn’t necessarily linked to your cycle. Instead, you could be getting this urge because of something much different. Below are the reasons experts have given to explain why you crave salt before this time of the month:

Dehydration

Believe it or not, you may be craving that bag of potato chips because you’re dehydrated. Dehydration refers to the state in which your body lacks the water content that is required to perform its body functions smoothly. Your dehydration state may differ depending on the amount of water that is missing from your body. Therefore, you could be mildly, moderately, or severely dehydrated (8). 

In most cases, dehydration is caused by excessive sweating, diarrhea, fever, vomiting, or urinating a lot, mainly by individuals who are taking diuretics (8). That being said, it may also occur when you’re held up and forget to drink water or don’t realize you’re thirsty. In that case, you become dehydrated, which contributes to the increased urge to eat something salty or spicy.

Most people can hardly tell if they are dehydrated, especially if they don’t constantly drink water. For this reason, you’re urged to be familiar with the signs and symptoms of dehydration so you can address it before it becomes severe. According to WebMD, mild signs and symptoms of dehydration include (8):

• Dry, cool skin
• Thirst
• Dry or sticky mouth
• Dark yellow pee
• Muscle cramps
• Headache
• Not urinating very much (less volume and frequency than usual)

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If you have severe dehydration, you may experience the following signs and symptoms (8):

• Dizziness
• Very dry skin
• Very dark yellow urine or not urinating
• Rapid breathing
• Sunken eyes
• Rapid heartbeat
• Fainting
• Lack of energy, confusion, sleepiness, or irritability

To avoid dehydration, you’re advised to drink water throughout the day, although individual fluid needs can vary greatly. One recommended tip for those who keep forgetting to hydrate is to carry a water bottle. With this in mind, even if a salt craving doesn’t signify premenstrual syndrome (PMS), experts state that it is essential to drink enough water during menstruation.

It’s incredibly difficult to avoid salt intake during PMS as almost every food has some sodium content (1). The disadvantage of the sodium content is it may lead to uncomfortable bloating and excessive water retention from PMS (1). So, in light of this, you’re advised to maintain higher hydration levels to mitigate salt cravings.

Stress

Another reason behind a salt craving before your period is increased stress levels. We can all agree that stress in life is inevitable, given that stressors surround us left, right, and center. However, there are several stress relief interventions we can adopt to help limit our stress levels.

Unfortunately, some women may not be familiar with stress relief strategies or may overlook their efficacy. As a result, they end up piling on their stress levels, which can result in stress-related eating. Also, if this happens right before your period, you may mistake this for a period craving, but this isn’t the case.

Let’s face it. When you’re stress eating, the last thing you’ll be thinking of snacking on is healthy foods such as celery sticks. Instead, you’ll be thinking of fatty, crunchy, and salty snacks such as crisps. Experts acknowledge that these foods will make you feel better briefly, but make you feel guilty later and possibly worsen your physical symptoms (2).

Rather than stress eating, experts recommend you look for new outlets to relieve your stress. For example, you can try meditation or yoga instead of stress or emotional eating. Also, talk to your physician and nutritionist for more insight on effective stress-relieving techniques.

Sleep Deprivation

Your uncontrollable salt cravings before PMS may originate from your poor sleeping patterns. These patterns include more than just getting enough quality rest. According to experts, sleep deprivation has a profound impact on the appetitive regions in your brain. These include the human frontal cortex and insula cortex, which are responsible for making food desirability choices (6). 

These changes increase your desire to consume high-calorie and salty foods such as a bag of chips (6). This may explain why sleep deprivation is also linked to other health problems such as weight gain and obesity. However, you can avoid such issues by making sure you get enough high-quality sleep.

Talk to your doctor if you’re struggling with various sleeping disorders. They will offer a clearer diagnosis regarding whether it’s a sleeping disorder and how you can also treat it. Never take any medication or start a program to address sleeping disorders without first seeking advice from a health professional.

Read more: Yoga for Period Cramps: Does It Work?

Boredom

Another reason your desire for salt and spicy foods may spike before your cycle is boredom. According to the Centers for Disease Control and Prevention (CDC), most people eat when they’re bored or tired, in the belief that food will help boost their moods (4).

As you may have guessed, you’re hardly likely to choose healthy foods in such a scenario and you’ll most likely grab that bag of fries or crisps. Knowing this, you can put an end to this unhealthy eating pattern by keeping yourself busy and recognizing boredom’s effects on food cravings.

Look for something you can do that draws your attention away from unhealthy eating. For example, you can choose to draw, dance, play basketball, or take a brisk walk. If not, you can always substitute these unhealthy salt cravings with healthy ones. For example, instead of taking a bag of potato chips, opt for some carrot or celery sticks. Try to make it something interesting and healthy, as what you’re actually craving is excitement.

Addison’s Disease

Another reason behind salt craving right before PMS (or at any other time) could be Addison’s disease. According to Medical News Today, Addison’s disease is also referred to as adrenal insufficiency. It occurs when the outer layer of the adrenal glands is damaged (7). 

It may also be caused by factors such as (7):

• A hemorrhage
• A genetic defect that makes the adrenal glands not fully develop
• Adrenalectomy (the surgical removal of the adrenal glands)
• Amyloidosis
• An infection such as HIV
• Cancer that has metastasized the adrenal glands

If this craving does truly depict this disease, you may also experience other signs and symptoms, including:

• Stomach pain
• Long-term fatigue
• Nausea, vomiting, or diarrhea
• Weakness
• Low appetite and unexplained weight loss
• Dizziness
• Hypoglycemia (low blood sugar)
• Headache
• Low blood pressure and/or volume
• Depression or irritability
• Absent or irregular menstrual periods

Make sure you seek medical attention if you have salt cravings and report any or all of these signs and symptoms. Your health professional will recommend the best treatment plan to help manage the symptoms.

What Are the Six Salty Foods to Avoid?

Consuming high-sodium foods regularly can have detrimental effects on health, leading to issues such as hypertension, cardiovascular disease, and kidney problems. It’s important to be aware of common foods that are high in salt and should be avoided or consumed in moderation. Some of these include (3):

• Processed meats such as bacon, ham, and sausages are notorious for their high sodium content, which is used for preservation and flavor enhancement. 
• Canned soups and broths often contain excessive amounts of salt as a preservative and flavor booster. 
• Snack foods such as chips, pretzels, and salted nuts are significant contributors to daily sodium intake, as they’re typically heavily salted. 
• Fast foods and restaurant meals frequently have high levels of salt to improve taste and shelf life. 
• Certain types of cheese, particularly processed and hard cheeses, can be quite high in sodium. 
• Bread and bakery products may seem innocuous, but many contain added salt for taste and leavening control. 

To maintain a healthier diet, it’s advisable to check nutritional labels for sodium content and opt for low-sodium alternatives. By avoiding these six common salty foods, you can better manage your sodium intake and reduce the risk of related health complications.

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What to Eat Instead of Craving Salt

When craving salty foods, it’s always best to find more nutrient-dense alternatives that satisfy your taste buds, as regular high sodium consumption can compromise your long-term health. Opting for salt-free snacks and low-sodium snacks can significantly benefit overall well-being compared to snacks that are high in sodium (>20% of the reference daily intake). For example, raw vegetables with a dash of lemon or a sprinkle of herbs can provide a crunchy and flavorful substitute for salty chips. Nuts and seeds, preferably unsalted or lightly salted, offer a nutritious and satisfying option that is also rich in healthy fats and protein. Air-popped popcorn seasoned with herbs or nutritional yeast can be an excellent low-sodium snack that delivers a savory taste without the added salt. 

In addition, fruits such as apples and berries can curb cravings for salty snacks by providing natural sweetness and fiber, which helps keep your hunger at bay. For those who are looking for something more substantial, whole-grain crackers with hummus or avocado spread can offer a satisfying and nutritious alternative. These options reduce salt intake and provide essential nutrients that support overall health. By choosing healthier alternatives, you can manage food cravings before your period and at other times of the month, maintaining a balanced diet and promoting better long-term health outcomes.

What Are the Signs of Too Much Salt in the Body?

Regular, excessive salt intake beyond the recommended daily intake can increase the likelihood of various long-term adverse health effects, and recognizing the signs of too much salt in the body is important for maintaining optimal health. Symptoms of excessive salt include (5): 

• Increased blood pressure, as high sodium levels cause the body to retain water, which increases blood volume and puts extra pressure on blood vessels. 
• Edema, or swelling in the hands, feet, and ankles, is another common sign, which results from fluid retention in tissues. 
• Frequent urination and constant thirst are also symptoms, as the kidneys work harder to excrete excess sodium, leading to dehydration. 
• Bloating and puffiness, particularly around the face and stomach, can occur due to water retention. 

Over time, excessive salt intake can lead to more severe health issues such as heart disease, stroke, and kidney damage. It’s essential to monitor sodium intake and be aware of the recommended daily limits to avoid these symptoms and their long-term consequences.

What Happens If You Stop Eating Salt for a Week?

Eliminating salt from your diet for a week can have several noticeable effects on your body, both positive and negative. Initially, you may experience a reduction in water retention, which will lead to decreased bloating and potential weight loss as excess fluid is expelled from your body. Your blood pressure may also lower, particularly if you previously consumed a high-sodium diet, which can reduce the risk of hypertension and related cardiovascular issues. 

However, it’s important to note that completely cutting out salt can also have potential drawbacks. Sodium is an essential electrolyte that helps maintain fluid balance, nerve function, and muscle contractions. A sudden, drastic reduction in sodium intake can cause symptoms such as dizziness, headaches, and fatigue due to electrolyte imbalance. It’s important to find a balance and ensure you’re consuming adequate but not excessive amounts of sodium. While sodium needs can vary for every individual, for most people, the recommended daily allowance of 2300 mg of sodium is an appropriate daily target. 

Read more: Does Walking Help Period Cramps? Reasons You Should Consider Walking for Menstrual Pain Relief

FAQs

• Why do I feel better after eating salt?

Feeling better after eating salt can be attributed to the body’s need for sodium, an essential electrolyte that helps maintain fluid balance, nerve function, and muscle contractions. When its sodium levels are low, the body may crave salty foods to restore balance, which can lead to improved energy levels and reduced symptoms of fatigue and dizziness. 

• Does low iron make you crave salt?

There is no direct scientific evidence that links low iron levels to salt cravings. However, individuals with iron deficiency anemia may experience unusual cravings for non-nutritive substances (pica). Cravings for salt may arise from other dietary deficiencies or habits, but not directly due to low iron (9).

• Is cutting out salt good for you?

Cutting out excess salt beyond the recommended daily allowance can be beneficial for your health, particularly for those with high blood pressure or at risk of cardiovascular disease. However, completely eliminating salt is not advisable, as sodium is essential for bodily functions. Instead, moderating intake and opting for low-sodium snacks, which are defined as having less than 140 mg of sodium (10), is recommended.

• Why does my body taste salty?

A salty taste on the body can be due to sweat, which contains sodium and other electrolytes. Excessive salt intake can increase sodium excretion through sweat, which leads to a salty taste on the skin. Maintaining a balanced sodium intake and good hydration can help manage this condition.

The Bottom-line

Cravings in women before their time of the month are common. However, some are not just food desires and are messages sent by your body. For example, craving salt before your period often signals that you’re stressed, bored, dehydrated, or lack enough sleep. That being said, don’t overlook any uncontrollable food urge and discuss it with a health professional.