Amanda Pasko holds a Master’s in Nutritional Epidemiology from the Harvard T.H. Chan School of Public Health and a Master’s in Nutrition from the UNC Gillings School of Global Public Health. To her, it is rewarding to help others reach their goals.
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.
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
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:
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):
BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. Try using the app and see for yourself!
If you have severe dehydration, you may experience the following signs and symptoms (8):
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.
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.
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?
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.
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):
If this craving does truly depict this disease, you may also experience other signs and symptoms, including:
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.
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):
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.
BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and change your life for the better!
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.
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):
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.
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
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.
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).
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.
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.
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.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.