Diwali is the celebration of lights, sweets, and lots of light festivities. For most women, however, it has also become a double whammy - that is, sugar craving and menstrual cycles - it can be challenging to resist all those tempting Diwali sweets. While it is perfectly all right to give in a little, handling both sugar cravings and period symptoms is important to stay healthy, especially when a person faces conditions like PCOS or diabetes. So, in this article, we will discuss how to manage sugar cravings, enjoy Diwali, and yet keep yourself healthy.
Why Do Sugar Cravings Spike During Periods?
During your menstrual cycle, especially in the luteal phase, your progesterone levels rise when the body is getting ready for your period. Progesterone is known to increase appetite, making you crave Diwali sweets more than you usually would. So, when the festival of Diwali arrives with so many indulgences, it becomes a real challenge. Those sweet cravings might be weighing you down. Overindulging can leave you feeling sluggish, heavy, and less energetic throughout the day.
Control Your Sugar Cravings?
Controlling sugar cravings when Diwali is just around the corner is not impossible. Here are a few tips to keep in mind:
- Eat Regularly: Skipping meals only increases the intensity of cravings, especially for Diwali sweets. Eat small meals every 3-4 hours to stabilise your blood sugar levels.
- Hydrate: Sometimes, sweets cravings can be your body's way of telling you that you are dehydrated. Try drinking water and see if the cravings reduce.
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Healthy Fats and Protein: Eating foods rich in protein and healthy fats can reduce Diwali sweets cravings. Munch on nuts and seeds or Greek yoghurt to keep the cravings away.
Diwali Sweets: The Challenge
Undoubtedly, the variety of sweets during Diwali is intimidating—from laddoos to barfis, there is a huge range of delicious choices. Just be warned not to give in to the temptation of having them all. Mind you, excess sugar intake per day contributes to bloating during periods.
At Diwali, the average Indian consumes approximately 25-30 teaspoons of sugar, which is way more than the World Health Organisation's limit of 6 teaspoons for women, for women who suffer from PCOS, a diet heavy on sugars is guaranteed to worsen symptoms and induce insulin resistance. Moderation is the watchword, coupled with healthy alternatives to sweets whenever possible.
How to Cut Down Sugar Intake Per Day on Diwali?
- Portion Control: Instead of gulping down an entire mithai, take a tiny portion. Treat yourself, but don't overdo it. A small portion can satisfy your sweet tooth without the negative consequences.
- Choose Wisely: Not all Diwali sweets are the same. Some contain less sugar than others. Opt for homemade or sugar-free sweets instead of heavily processed ones.
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Healthy Diwali Snacks: Prepare healthy Diwali snacks at home. Snack recipes using nuts, seeds, and natural sweeteners like dates are not only yummy but also low in sugar and better for your body. Low-calorie sweets can be just as festive without the guilt of overindulging.
Period Bloating and Festive Feasts
As if sugar cravings weren't enough, many women also experience bloating during their periods, especially the holiday feasts, and bloating becomes a real challenge. So, even more than ever, holiday bloating can be caused by overeating, excess salt, and sugar.
A study has found that as many as 90% of women have had an experience with bloating during their period, which may feel worse if you're consuming festive foods that are rich, salty or sugary.
How to Avoid Holiday Bloating?
Here's how you can avoid bloating when on period, even while indulging in Diwali feasts:
- Eat Slow: Scrambling through a meal means that all the air will get stuck in your digestive system, meaning that after eating almost anything, you are prone to bloating during your period. So take time to chew out each morsel and enjoy.
- Avoid Salty and Processed Foods: Holiday bloat or weight gain can be attributed to salty and processed food. Instead, look for fresh, home-cooked ingredients prepared from natural ingredients.
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Being Active: Low-intensity exercise, such as walking after meals, helps digestion and calms bloating.
PCOS, Diabetes, and Sugar Intake
Women with PCOS or diabetes need to be extra careful with sugar cravings and how much sugar they eat each day. Too much sugar can make PCOS symptoms worse and increase insulin resistance. Similarly, women with diabetes must manage their blood sugar to avoid health issues.
In India, 8.9% of women aged 20-79 have diabetes, and this number often rises during festive seasons due to poor food choices.
Whole grains, vegetables, and lean proteins are the best foods for controlling diabetes. While treating yourself occasionally is fine, opt for healthy Diwali snacks or sugar-free sweets to stabilise your blood sugar and avoid bloating after feasts.
Enjoy The Celebrations
Don’t stop yourself from celebrating the festival of Diwali while on your period. Just make sure you take charge of your sugar cravings without it gravely impacting your health and comfort. After all, life is an act of balancing, so why not extend it to the festive season so you can maximise your fun?Sources :
Healthline - Daily Intake of Sugar
Wikipedia - Menstruation
Scientific Reports - Socioeconomic inequality in awareness, treatment and control of diabetes among adults in India