Ugh. It’s nearing that time of the month again. Mother Nature’s sister Aunt Flo is about to make her appearance. The cramps, mood swings, acne, and headaches are in full swing, not to mention the cravings.
The cravings during PMS (premenstrual syndrome) and even during your period are no joke! In fact, these cravings are similar to cravings women experience during pregnancy. Keep reading to discover common PMS and period cravings and why they have us food-obsessed once a month.
As a bonus, we’ll also go over some foods that may ease PMS symptoms and some things you can do to boost your PMS moods.
(marymarkevich/Freepik)
Cravings
1. Chocolate
One of the most common cravings women experience is the need for chocolate. It’s so common that it is often joked about. But there may be a scientific reason for craving this delicious treat.
High hormone levels can cause an increase in insulin, which regulates your blood glucose. Higher levels of insulin cause lower blood sugar, which causes cravings for sweets.
Additionally, serotonin levels can decrease as a byproduct of PMS. Chocolate imitates serotonin and sets free endorphins, which is why many women crave it during this time of the month.
When reaching for chocolate this month, opt for dark chocolate as it is chock full of minerals and antioxidants while also being lower in sugar and fat than other types of chocolate.
2. Simple Carbs
Just like chocolate, carbohydrates increase the serotonin levels in the brain, which is why you are craving things like pizza, pasta, chips, and french fries right before and during your period.
While these things will give you a serotonin boost, that boost won’t last and may end up making you feel worse. Plus, they aren’t the healthiest of choices. Instead of those simple carbs, consider eating complex carbs, such as whole grains, brown rice, beans, fruits, and vegetables.
Complex carbs will give your mood a boost as they increase your serotonin levels, plus they will provide you with lasting energy. If you’re like many women, you can use extra energy during this time of the month.
Complex carbs are also higher in fiber than simple carbs. Increasing fiber intake can help even out blood sugar levels, mood swings, and food cravings. Another bonus is that these foods can also help with menstrual cramps.
3. Sweets
Whether it’s a bowl (or full carton) of ice cream, a dozen gourmet peanut butter cookies, or the better part of a cherry pie, most women give in and satisfy their sweet tooth at least once before or during their monthly period.
The reason for craving sweets is due to increased hormones during PMS. Enjoying some sweets as you battle the other PMS symptoms is completely fine. However, too many sweets can have a negative effect. You may experience a severe sugar crash or gain unwanted pounds.
Consider eating your favorite sweets in moderation and then if you still have a craving for sweets, opt for healthier sweets, such as fruit, yogurt, energy bites, or a smoothie.
4. Salty Foods
Let’s be real. If you are like most women, you likely experience a bit of a salty attitude during your PMS cycle. And, you know what? That’s ok. Your body is going through a lot during this time of the month. Be patient with yourself, and hopefully, others will be patient with you.
Besides a salty attitude, some women experience a craving for salt during PMS. While craving salty foods isn’t a common craving, it can happen when women experience thirst changes or dehydration during PMS. Remember to drink plenty of water.
Combat PMS With These Foods
There’s no way around it—PMS sucks. You end up with a Catch-22: appease your PMS cravings and feel guilty about it, or don’t indulge, and the cravings continue. But food need not always be the enemy. Some foods may actually help combat these PMS symptoms.
- Fatty Acids– Foods high in polyunsaturated fatty acids, omega-3, and omega-6, such as flaxseed, fish, and nuts, can help reduce menstrual cramping.
- Magnesium– Foods rich in magnesium, such as whole grains and green, leafy vegetables, may minimize PMS migraines.
- Calcium– Milk, cheese, yogurt, bread, orange juice, and other foods high in calcium can lessen the fatigue, depression, and cravings that often accompany menstrual cycles.
- B6– Vitamin B6 is found in foods such as fish, potatoes, poultry, and non-citrus fruit. This essential vitamin is great at reducing irritability, moodiness, and bloating.
Level Out Your Emotional Rollercoaster
Often, when you are experiencing PMS, you just feel crummy. Sadness and irritability are common emotions that accompany Aunt Flo on her visit. It’s ok and even healthy to allow yourself to feel your feelings, but it’s also a good idea to try improving your mood.
Cravings aside, it can be easy to want to “fix” your mood or make yourself feel better by consuming carbs and sugar by the fistful. However, there are better, healthier, longer-lasting ways to increase your body’s serotonin, endorphins, and other “happy hormone” levels.
You don’t have to give up your treats; just enjoy your treats in moderation while also doing some of these activities to improve your mood.
- Be Active– Go for a run, complete a workout, or simply walk around the neighborhood. Moving your body is a great way to improve your mood.
- Watch A Funny Movie– A good belly laugh will help ease the PMS blues.
- Cuddle– Whether it’s your significant other, your beloved pet, or even a stuffed animal, a good cuddle is a great way to soothe sadness or release irritation while also feeling loved. This is a great mood booster.
- Chat– We all have times when we want to be alone, but there are times when talking with someone is precisely what we need to lift our spirits. Whether in person or on the phone, talking with a friend or loved one will brighten your day.
- Intimacy– Sexual intimacy boosts the serotonin levels in your body and releases endorphins. Both of which improve your mood and increase your feelings of happiness.
- Sunshine– Being out in the sunshine increases your vitamin D and serotonin levels, which improves mood and decreases cravings.
As you near “that time of the month,” the production of estrogen and progesterone in your body decreases. The decrease in these hormones can increase your appetite, making you feel hungrier than usual.
When you look at the hormone, serotonin, and blood sugar level changes your body experiences during PMS, it’s no wonder you feel like you just want to stuff your face with all the junk food you can. Do your best to mix it up with some exercise and PMS-combating foods. And don’t be too hard on yourself; your body is doing amazing things. If ordering your favorite gourmet chocolate chip cookies gets you through the month, we get that. Cookies are necessary. Period.
Infographic
As the month approaches, women experience symptoms like cramps, mood swings, acne, and headaches, similar to those experienced during pregnancy. These cravings can be triggered by premenstrual syndrome (PMS) and menstruation and can be alleviated by certain foods and taking actions to improve mood. We’ll explore potential PMS-reducing foods and strategies to enhance mood during the condition.
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