Embracing PMS Cravings: How to Indulge Responsibly
A common occurrence experienced by many women during their menstrual cycle is the irresistible urge for specific foods.
These foods, like sweets and chocolates, are often high in calories.
These cravings, commonly referred to as PMS cravings, tend to occur before and during the period.
The hormonal fluctuations in this phase of the cycle are often responsible for these irresistible PMS cravings.
For more information about PMS cravings, continue reading the article.
Understanding PMS cravings
PMS cravings are primarily linked to hormonal fluctuations, specifically changes in Estrogen and Progesterone levels in the body.
These hormonal shifts can cause the brain to trigger cravings for certain foods, such as carbohydrates and sweets.
When we consume starchy or sweet foods, the body releases Serotonin, a “feel-good” chemical.
It can temporarily improve our mood and provide a sense of comfort during the premenstrual phase.
Best foods for PMS cravings
When dealing with PMS cravings, certain foods can be incredibly helpful in easing symptoms and providing essential nutrients.
Here are some of the best foods for PMS cravings:
Yogurt
Opt for low-fat or fat-free yogurt, as it is a good source of Calcium.
This mineral is crucial for women with PMS, as it can help reduce irritability and bloating, making you feel better during this time.
Pumpkin seeds
Rich in Iron, Fiber, Zinc, and omega-3 fatty acids, pumpkin seeds can be powerful against PMS symptoms.
Including them in your diet can help combat those uncomfortable days.
Beans and lentils
Beans and lentils are packed with fiber, which aids in regulating blood sugar levels.
By doing so, they can help reduce your cravings for sugary foods, helping you maintain better control over your diet.
Brown rice
As a complex carbohydrate, brown rice ensures a steady release of energy while stabilizing blood sugar levels.
This can contribute to reducing mood swings and curbing those intense cravings.
Oats
Oats, another type of complex carbohydrate, is beneficial for stabilizing blood sugar levels and providing a sense of fullness that lasts longer.
It also contains Magnesium, which is known to ease PMS symptoms.
Dark chocolate
For individuals experiencing a sweet tooth, dark chocolate is an excellent choice.
Besides satisfying the cravings, it is packed with antioxidants and minerals that help boost one’s mood.
Strategies to manage PMS food cravings
Managing PMS cravings can be tough, but effective strategies to decrease symptoms exist.
Some of them include:
Follow a healthy and balanced diet
Choose a diet that is abundant in vegetables, fruits, whole grains, legumes, nuts, healthy fats, and lean proteins.
This balanced approach can ease PMS symptoms and help manage food cravings.
Ensure you maintain healthy Insulin levels by including complex carbs, healthy fats, and lean proteins.
Avoid certain foods
Stay away from excessive consumption of sugary treats, fast food, deep-fried meals, coffee, and alcohol, as they are linked to PMS development.
Supplements for PMS cravings
To address PMS cravings, considering supplements can be beneficial for symptom relief.
Women with PMS often have lower Magnesium levels, making Magnesium supplements helpful in reducing symptoms.
Moreover, vitamins B1 and B-6 have shown the potential to decrease PMS symptoms like moodiness and irritability.
Combining Vitamin B-6 with Magnesium supplements can enhance their effectiveness.
Try Cognitive-Behavioral Therapy (CBT)
Cognitive-Behavioral Therapy has shown promising results in decreasing PMS symptoms.
This therapeutic approach can significantly improve the management of PMS and provide relief from its associated symptoms.
Engage in Regular Exercise
Engaging in regular aerobic exercise has been linked to a decreased occurrence of Premenstrual Syndrome.
It’s a good idea to include exercise in your daily routine to manage PMS cravings and other symptoms.
Be Mindful of Food Choices
Many women with PMS experience cravings for “junk food” and unhealthy options like pizza, cakes, chocolate, and pasta.
Stay mindful of your food choices and opt for healthy, balanced meals even during the premenstrual phase.
Takeaway
PMS cravings are common and linked to hormonal changes during the menstrual cycle.
Choose foods like yogurt, pumpkin seeds, and dark chocolate to manage them.
Follow a balanced diet, avoid certain foods, and consider supplements like Magnesium and vitamins.
Engage in regular exercise and be mindful of your food choices to ease PMS symptoms and cravings.
Listening to your body and making healthier choices can help you feel better during this time.
Frequently Asked Questions
How to avoid PMS cravings?
To avoid PMS cravings, focus on a healthy and balanced diet with vegetables, fruits, whole grains, and lean proteins. Limit sugary and processed foods, caffeine, and alcohol. Stay physically active and consider mindfulness techniques to manage emotions and reduce cravings.
Is it ok to give in to PMS cravings?
Yes, giving in to PMS cravings is okay, but in moderation. Craving sweet and starchy foods is common during this time. Opt for healthier options like whole grains to manage cravings and mood swings. Listen to your body, but remember to make balanced choices for overall well-being.
What should I eat during PMS cravings?
During PMS cravings, opt for healthier choices like whole grains, fruits, vegetables, and nuts. These foods can help stabilize blood sugar levels and ease mood swings. Avoid excessive sugary and processed snacks, and focus on balanced meals to manage cravings and PMS symptoms.
How to control PMS food cravings?
To control PMS food cravings, focus on a balanced diet with fruits, vegetables, whole grains, and lean proteins. Avoid excessive sweets, fast food, and alcohol. Engage in regular exercise and try cognitive-behavioral therapy for symptom relief. Stay mindful of food choices and prioritize healthy eating during this time.
Are PMS cravings real?
Yes, PMS cravings are real. Many women experience intense food cravings before their periods due to hormonal changes, especially for sweet and starchy foods. These cravings are a common symptom of Premenstrual Syndrome.
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