5 Tips for Dealing with PMS Cravings | UPMC Health Beat (2024)

FAQs

How to beat PMS cravings? ›

Eating smaller, more frequent meals throughout the day helps regulate blood sugar levels and keeps cravings from becoming binges. Try eating six smaller meals instead of the usual three bigger ones. Space them out about every three hours to give your body constant fuel. Choose complex carbs.

Premenstrual food cravings affect many people, and a new study suggests they might be a result of decreased insulin sensitivity. High insulin sensitivity allows the cells of the body to use glucose more efficiently, lowering blood glucose levels.

Period cravings are likely caused by changes in your serotonin levels, and they're very common. It's usually just fine to indulge your cravings, but certain salty or sugary foods may worsen PMS. Opt for unprocessed high-fat foods like yogurt or foods rich in iron, magnesium, or omega-3s.

Load up on calcium and vitamin D.

Some research suggests that a high intake of calcium and vitamin D may help reduce PMS. Try adding foods like reduced-fat milk, yogurt, and cheese to your diet. If you can't eat dairy, consider taking a calcium and vitamin D supplement.

Instead of simple carbs, like chips, bread, or pasta, choose complex carbs that increase serotonin but make you feel better longer. These include things like beans and lentils, brown rice, and oats.

Magnesium deficiency is a key contributor for PMS and cravings associated. Clinically, we've seen a lot of great results from magnesium supplementation.

Eating foods that contain tryptophan can help the body produce more serotonin, thereby helping improve mood. Good sources of tryptophan include salmon, eggs, nuts, and spinach. Alongside a healthy, balanced diet, regular exercise and good-quality sleep are also important for helping a person's mood.

There is good evidence that progestogens, such as progesterone, can stimulate appetite. Levels of this sex hormone reach their peak about one week before menstruation begins, which can help explain pre-period munchies. In a similar vein, while BMR decreases during menstruation, it rises to its maximum just prior to it.

According to a 2014 paper published in Frontiers in Psychology, women in the U.S. are twice as likely to crave chocolate compared to men, which is likely due to menstruation. Women tend to crave chocolate more intensely and more frequently about four days prior to the onset of their period.

Why do I want to cuddle on my period? ›

"But we do know that production of a hormone called oxytocin increases during org*sm." Oxytocin is produced in the hypothalamus area of the brain, and is thought to be "nature's pain reliever." It's also called the "cuddling hormone" due to its effects on feeling more connected with your partner, so a little extra ...

Some early studies suggest that dietary changes may help manage period symptoms. For example, eating more fruit and vegetables and drinking plenty of water may reduce menstrual cramps. In some cases, over-the-counter (OTC) medications can help control period symptoms such as bloating and pain.

Drinking cinnamon, lemon, dandelion and hibiscus teas can help with bloating. Raspberry leaf, chamomile, thyme and oolong teas can help relieve menstrual cramps. And ginger, peppermint and green teas can help with both.

Limit salt and salty foods to reduce bloating and fluid retention. Choose foods high in complex carbohydrates, such as fruits, vegetables and whole grains. Choose foods rich in calcium. If you can't tolerate dairy products or aren't getting adequate calcium in your diet, a daily calcium supplement may help.

Blame It (Partially) on the Hormones

There is good evidence that progestogens, such as progesterone, can stimulate appetite. Levels of this sex hormone reach their peak about one week before menstruation begins, which can help explain pre-period munchies.

Vitamin E. In a randomized double-blind trial study, participants who took Vitamin E found significant relief for PMS-related anxiety, depression, food cravings and water retention.

What Happens If You Ignore Pregnancy Cravings? If you're consuming a well-balanced diet and eating the right amount of calories, ignoring cravings is unlikely to be harmful. Some studies suggest that frequently giving in to cravings, especially for fast foods and sweets, can lead to excess weight gain during pregnancy.