PMS cravings are a common experience for many people before their period. These cravings often focus on sweets, carbs, or salty snacks and are linked to changes in hormone levels during the menstrual cycle. The main cause of PMS cravings is a drop in serotonin, which leads the body to seek carbohydrates to help boost mood.
Other hormones like estrogen, progesterone, and insulin also influence these urges, making it harder to resist certain foods. Understanding why these cravings happen can help people make better choices and manage them more effectively.
By learning to recognize these cravings and their triggers, individuals can find ways to reduce their impact through simple lifestyle changes and mindful eating habits.
Key Takeaways
- PMS cravings result from hormonal shifts during the menstrual cycle.
- Low serotonin levels drive cravings for carbohydrate-rich foods.
- Managing cravings involves understanding triggers and making lifestyle adjustments.
Understanding PMS and the Menstrual Cycle
PMS causes a range of physical and emotional symptoms that happen before a period starts. These symptoms link closely to changes in hormone levels during the menstrual cycle. Understanding the cycle phases and hormone shifts helps explain why cravings and mood swings occur.
What Is Premenstrual Syndrome (PMS)?
Premenstrual syndrome, or PMS, is a group of symptoms many women experience in the days leading up to their period. These symptoms can include mood swings, fatigue, headaches, and food cravings. PMS affects about 75% of menstruating women to some degree.
The symptoms occur because of changes in brain chemicals and hormone levels. For example, low serotonin levels can cause cravings for carbohydrates and mood changes. Food cravings are often the body’s response to these chemical shifts. PMS symptoms usually ease once menstruation begins.
Phases of the Menstrual Cycle
The menstrual cycle is about 28 days long, but it varies among individuals. It has four main phases: menstrual, follicular, ovulation, and luteal.
- Menstrual phase: Shedding of the uterine lining, leading to bleeding.
- Follicular phase: Estrogen levels rise, preparing the body for ovulation.
- Ovulation: Release of an egg from the ovary.
- Luteal phase: Progesterone levels rise to prepare the uterus for pregnancy. If no pregnancy occurs, hormone levels drop, triggering PMS symptoms.
The luteal phase, the second half of the cycle, is when PMS symptoms most often happen due to hormone changes.
Hormonal Fluctuations and PMS
PMS symptoms directly relate to changes in estrogen and progesterone during the menstrual cycle. After ovulation, progesterone rises sharply and then drops before the period starts. Estrogen also rises and falls during the cycle, affecting mood and cravings.
Low serotonin linked to these hormone shifts can cause irritability, depression, fatigue, and carbohydrate cravings. Drastic changes in these hormones cause the brain to respond differently, which explains the variety of PMS symptoms.
Understanding this hormone pattern is key to recognizing why cravings and mood swings occur in the days before menstruation. Hormonal fluctuations affect both body and brain chemistry, making PMS a complex condition.
More details about menstrual cycle hormones can be found at Mayo Clinic on PMS.
PMS Symptoms and Diagnosis
Many people experience a variety of symptoms before their periods. These include changes in the body, mood, and behavior. Knowing these signs helps in identifying and managing the condition.
Common Physical Symptoms
Physical symptoms of PMS often start one to two weeks before menstruation. Some of the most common include breast tenderness, which causes sore or swollen breasts. Headaches and backache also happen frequently.
Fatigue is another usual symptom, making daily tasks feel harder. Some women notice insomnia or trouble sleeping during this time. Cramps, bloating, and weight gain from water retention may also appear. These symptoms usually improve once the period begins.
Emotional and Behavioral Symptoms
Emotional symptoms vary but often involve mood swings and irritability. Some may feel anxious or depressed, which can affect their daily routines. These mood changes are linked to fluctuating hormone levels.
Other behavioral symptoms include changes in appetite, such as cravings for sweet or high-carb foods. Some experience difficulty concentrating or increased sensitivity to stress. These symptoms tend to peak just before menstruation and lessen with its start.
Diagnosing PMS and PMDD
For diagnosis, symptoms must be tracked over at least two menstrual cycles. Doctors often use symptom diaries to record physical, emotional, and behavioral changes. Diagnosis focuses on the timing and severity of these symptoms.
Premenstrual Dysphoric Disorder (PMDD) is a more severe form of PMS. It includes intense mood changes like severe anxiety or depression, interfering with daily life. A healthcare provider will rule out other conditions before confirming PMS or PMDD. Accurate diagnosis helps guide proper treatment options.
More information on how hormones cause PMS symptoms is available.
What Are PMS Cravings?
PMS cravings are specific urges to eat certain types of foods before a menstrual period. These cravings often involve foods that can quickly change mood or energy. They usually happen because of changes in brain chemicals and the body’s response to shifts in hormone levels.
Types of Food Cravings During PMS
During PMS, cravings typically focus on carbohydrates, sweets, and salty foods. Many women want complex carbohydrates like bread or pasta because these help the body create more serotonin, a neurotransmitter that improves mood. Others might crave chocolate or candy, which are high in sugar and can give a quick mood lift.
Salt cravings are also common, leading to cravings for chips or processed foods. These cravings might be linked to changes in blood sugar or the body's effort to hold onto water and maintain balance. Some women experience binge eating where cravings feel overwhelming, leading to eating large amounts of food in a short time.
Why Do PMS Cravings Occur?
PMS cravings are mostly caused by hormone-driven shifts in brain chemicals. Before a period, serotonin levels drop. Since serotonin helps regulate mood and appetite, low serotonin can cause a strong desire for carbs, which the body uses to boost serotonin again.
Blood sugar changes also play a role. When blood sugar dips, the body may crave quick energy in the form of sugary or carb-heavy foods. This can create a cycle where eating these foods causes a temporary mood boost but may lead to more cravings later.
Research shows that these cravings are also linked to insulin sensitivity, which can decrease in the premenstrual phase, affecting how the body handles sugar and energy. This interplay causes many women to experience strong, specific cravings before their periods. For more detailed insight, see what a new study could explain the reason behind food cravings before a period.
Underlying Causes of PMS Cravings
PMS cravings are linked to changes inside the body that affect how the brain and appetite work. These include shifts in hormone levels and the body’s need for certain nutrients. Both factors play a role in making cravings stronger or more frequent.
Hormonal Changes and Neurotransmitter Influence
Before a period, levels of estrogen and progesterone change rapidly. Estrogen tends to drop while progesterone rises. These shifts affect the brain’s response to hunger and mood.
Lower estrogen and higher progesterone can reduce serotonin, a brain chemical that regulates mood and appetite. When serotonin falls, the body often craves carbohydrates. Eating carbs helps the brain make more serotonin, which can improve mood.
The brain also becomes more sensitive to insulin during this time, increasing appetite. This explains why many people crave sweets or high-carb foods just before menstruation. Hormone changes create a cycle where the brain feels the need for energy and comfort foods.
Nutrient Deficiencies and Appetite
Certain nutrients influence PMS cravings too. Low magnesium levels can increase sensitivity to stress and worsen cravings. A magnesium supplement is sometimes recommended to ease these symptoms.
Vitamin B6 also plays a role. It helps the body regulate serotonin and reduce mood swings. Deficiency in B6 may worsen cravings and emotional PMS signs.
Supporting balanced nutrient levels can reduce extreme hunger or cravings during this phase. Proper intake of magnesium and vitamin B6 helps manage both mood and appetite effectively.
Managing and Reducing PMS Cravings
Controlling PMS cravings often involves small but consistent lifestyle choices. Attention to eating patterns and selecting the right foods can help reduce cravings and ease discomfort during the premenstrual phase.
Diet and Nutrition Strategies
Eating a balanced diet is essential for managing PMS cravings. Including complex carbohydrates like whole grains stabilizes blood sugar and may lower cravings. Regular meals prevent extreme hunger, which can make cravings worse.
Adding a magnesium supplement may help, as magnesium levels tend to drop before menstruation. Some studies suggest magnesium reduces symptoms like mood swings and food cravings. Vitamins, especially B6, are sometimes taken to support hormone balance.
Exercise and enough sleep also improve mood and reduce stress-related cravings. Mindful eating helps by focusing on hunger signals rather than emotional urges.
Foods to Choose and Avoid
During PMS, it helps to choose foods high in fiber and protein to stay full longer. Foods like brown rice, oats, nuts, lean meat, and beans support steady energy levels.
Avoiding high-sugar, processed foods is key. These can cause quick sugar spikes followed by crashes, triggering more cravings. Caffeine and salty snacks may increase bloating and discomfort.
Hydrating with water and herbal teas can reduce false hunger cues. Using these food choices together supports a steady, controlled appetite during the premenstrual phase.
Learn more about balancing cravings from this Healthline explanation of period cravings.
Lifestyle Changes for PMS Symptom Relief
Making lifestyle changes can help reduce PMS symptoms like cravings, mood swings, and fatigue. Regular physical activity, managing stress, and getting enough rest all play important roles in feeling better during the premenstrual phase.
Exercise and Physical Activity
Exercise boosts mood by increasing serotonin, a brain chemical that helps regulate emotions. Activities like walking, jogging, or cycling for at least 30 minutes most days can lessen PMS symptoms.
Even light stretching or gentle movement helps reduce tension and improve blood flow. Regular exercise also aids in balancing hormones that affect cravings and mood swings.
It’s best to choose enjoyable activities to maintain consistency. Exercise can also improve sleep quality, which further supports symptom relief.
Stress Management: Yoga and Meditation
Yoga and meditation are effective for lowering stress, a common trigger for PMS cravings and mood changes. Both techniques calm the nervous system and reduce feelings of anxiety.
Practicing deep breathing and gentle yoga stretches daily helps ease muscle tension and promotes mental clarity. Meditation, even for just 5–10 minutes, can improve focus and emotional balance.
Incorporating these stress-reduction practices into a daily routine can lessen overall PMS discomfort without side effects.
Improving Sleep and Rest
Poor sleep worsens PMS symptoms like irritability and food cravings. Maintaining a regular sleep schedule supports hormone regulation and mood stability.
Creating a restful environment means avoiding screens before bedtime and keeping the bedroom dark and cool. Limiting caffeine and heavy meals in the evening can also improve sleep quality.
It helps to relax before bed with calming activities like reading or meditation. Getting 7–9 hours of sleep is recommended to reduce PMS-related fatigue and improve overall well-being.
Medical Treatment Options for PMS Cravings and Symptoms
PMS cravings and other symptoms can be managed through a mix of medications, hormonal treatments, and supplements. Different options target pain, mood changes, and fluid retention, helping reduce discomfort and improve daily functioning.
Over-the-Counter Medications
Pain relievers like ibuprofen, acetaminophen, and naproxen are commonly used to ease cramps, headaches, and breast tenderness related to PMS. These drugs help reduce inflammation and discomfort quickly.
Diuretics may be recommended to reduce bloating and water retention. They help the body eliminate excess salt and water, easing swelling and heaviness.
These medications are widely available at local drugstores and can provide significant relief. However, users should follow dosage instructions carefully and consult a doctor if symptoms persist or worsen.
Hormonal Treatments and SSRIs
Hormonal birth control pills can stabilize hormone levels, reducing the severity of PMS symptoms including cravings. They work by preventing ovulation and regulating the menstrual cycle.
Selective serotonin reuptake inhibitors (SSRIs), a type of antidepressant, are effective for mood-related symptoms. SSRIs improve serotonin levels in the brain, which can reduce irritability, depression, and anxiety tied to PMS. Some SSRIs are taken only during the second half of the menstrual cycle.
Both hormonal treatments and SSRIs require medical supervision. Doctors may adjust dosages depending on the response and side effects.
Supplements and Herbal Remedies
Certain supplements like vitamin B6, calcium, and magnesium have shown benefits in reducing PMS symptoms, including cravings and mood swings.
Herbal remedies such as chasteberry (Vitex agnus-castus) are used to regulate hormones and ease symptoms. Some studies support its role in lowering irritability and breast tenderness.
While supplements are available over the counter, it is important to talk with a healthcare professional before beginning any new regimen to avoid interactions and ensure proper use.
Coping With Associated PMS Symptoms
PMS symptoms often come with a mix of discomforts that affect daily life. Addressing these specific issues can help reduce their impact and improve overall comfort during this time.
Managing Bloating and Water Retention
Bloating and water retention are common before a period. These cause swelling and a heavy, uncomfortable feeling mainly in the abdomen and limbs. To reduce bloating, it helps to limit salt intake, as salt causes the body to hold onto water. Drinking plenty of water also flushes out excess sodium.
Eating fiber-rich foods like whole grains supports digestion and lessens abdominal bloating by preventing constipation. Gentle exercise, such as walking, can encourage fluid movement and ease water retention. Avoiding caffeine and alcohol may also reduce bloating since they can contribute to dehydration or worsen swelling.
Addressing Digestive Symptoms
Constipation and diarrhea often occur with PMS due to hormonal shifts, mainly in progesterone. This can slow or upset digestion, causing discomfort. To manage constipation, increasing fiber intake and drinking more fluids are effective steps.
Regular meals help keep digestion on track and prevent sudden changes like diarrhea. Probiotics may also support gut health. Avoiding foods high in fat or sugar can prevent worsening digestive symptoms. If cramping occurs with these issues, over-the-counter remedies or heat application might provide relief.
Dealing With Acne and Skin Changes
Hormonal changes before a period can trigger acne and other skin problems. The skin may become oilier, leading to breakouts. Good skincare routines that include gentle cleansing twice daily and non-comedogenic products help keep pores clear.
Avoid scrubbing hard, which can irritate the skin more. Using topical treatments containing ingredients like benzoyl peroxide or salicylic acid may be beneficial, but it is important to use them as directed. Reducing stress and eating a balanced diet with less sugar can minimize flare-ups.
Relieving Cramps and Pain
Cramps and backaches are frequent PMS symptoms caused by uterine muscle contractions. Applying a heating pad to the lower abdomen or back often reduces pain by relaxing muscles and increasing blood flow.
Over-the-counter pain relievers such as ibuprofen work well to ease cramping and inflammation. Regular physical activity and stretching can also improve muscle function and reduce pain intensity. Keeping a schedule that includes enough rest helps manage discomfort as well.
When to Seek Help From a Healthcare Provider
If PMS cravings and other symptoms cause major discomfort or disrupt daily life, it is important to get professional advice. Some cases may indicate more serious conditions that need medical attention and evaluation.
Recognizing Severe PMS and PMDD
Severe PMS symptoms go beyond normal cravings and mood swings. When symptoms cause intense sadness, irritability, or anxiety that interfere with work or relationships, this may be premenstrual dysphoric disorder (PMDD). PMDD is a more serious condition affecting about 5% of women with PMS.
Signs to watch for include extreme mood changes, overwhelming fatigue, and strong food cravings that lead to unhealthy eating habits. Those experiencing these symptoms should visit a healthcare provider for diagnosis and possible treatment.
Medical Evaluations and Exams
A healthcare provider will usually start with a detailed discussion of symptoms and menstrual history. They may perform a pelvic exam to check for other causes of discomfort. Blood tests can help rule out hormonal imbalances or thyroid problems.
Accurate diagnosis is important to plan treatments that ease uncomfortable symptoms. Depending on results, treatment options may include lifestyle changes, therapy, or medication. Regular follow-ups help monitor symptom progress and adjust care if needed.
Summary and Next Steps
PMS cravings happen because hormone levels like estrogen and progesterone change before a period. These changes can make people crave carbs, sweets, or salty foods. Understanding this can help manage cravings better.
To handle cravings, it helps to focus on balanced meals. Eating a good source of protein, especially at breakfast, can reduce hunger and lessen cravings. Drinking water and choosing healthy snacks can also help.
Here are practical steps to try:
- Include protein in every meal
- Choose whole grains instead of refined carbs
- Snack on fruits or nuts instead of sugary treats
- Stay hydrated by drinking enough water
Tracking cravings and symptoms can also give clues. If cravings are severe or disruptive, consulting a healthcare provider is a good idea. They can suggest lifestyle changes or treatments that might help.
For more detailed information about the role of hormones in cravings, see this article on period cravings and hormones.
Managing PMS cravings is about small changes and understanding the body. With the right approach, cravings can become easier to handle during menstrual cycles.
Frequently Asked Questions
PMS cravings often involve specific types of foods and start at a predictable time in the menstrual cycle. Managing these cravings can involve diet and lifestyle changes. Understanding the reasons behind cravings helps explain why they can feel stronger before or during a period.
What are the most common foods women crave during their period?
Women often crave sweet foods like chocolate, sugary snacks, and high-carb items. Salty foods and snacks high in fat can also be common choices.
How can one manage or stop cravings during PMS?
Eating fiber-rich foods such as whole grains can help keep blood sugar steady and reduce cravings. Balanced meals and hydration also play a role in managing PMS cravings.
At what point in the menstrual cycle do cravings typically begin?
Cravings usually start about 7 to 10 days before menstruation begins. This is often when hormone levels, like estrogen and progesterone, shift.
Is experiencing cravings while on your period considered normal?
Yes, cravings around menstruation are common and normal. They are linked to natural hormonal changes before and during the period.
Why do cravings intensify around the time of menstruation?
Hormone changes cause the brain to crave sweet and starchy foods, which might help the body get more energy. Emotional needs and physical hunger can also make cravings stronger.
What distinguishes cravings caused by PMS from those related to pregnancy?
PMS cravings typically happen before the period and are tied to hormone shifts that reset each cycle. Pregnancy cravings may start earlier and last longer, often linked to different hormonal and nutritional needs.
Conclusion
PMS cravings are a common experience for many people during the menstrual cycle. These cravings often include sweets, salty foods, and carbohydrates. They can be influenced by changes in hormones and insulin sensitivity.
Research shows that decreased insulin sensitivity before a period might cause stronger food cravings. Inflammation in the body could also play a role in increasing these cravings. This helps explain why cravings vary at different times in the cycle.
Managing PMS cravings can be challenging. Some strategies include eating balanced meals, staying hydrated, and getting enough sleep. Recognizing the pattern of cravings helps people prepare and make healthier choices.
Understanding the connection between PMS cravings, insulin sensitivity, and inflammation can guide better self-care. It allows individuals to be more aware of their body's signals and respond in ways that support well-being.
| Key Points About PMS Cravings |
|---|
| Commonly include sweets, salt, and carbs |
| Linked with hormone and insulin changes |
| May be influenced by inflammation |
| Can be managed with diet, hydration, and rest |
This knowledge helps clarify why cravings happen and offers ways to handle them effectively.
