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PMS Cravings: Why They Happen and How to Manage Them
If you’ve ever found yourself reaching for chocolate, salty chips, or extra carbs a few days before your period, you’re not alone. Those strong urges are called PMS cravings, and they’re a real part of the premenstrual experience for many people. Below we break down why they show up and give you simple ways to keep them in check.
What Triggers PMS Cravings?
The main driver is a shift in hormones, especially estrogen and progesterone. As estrogen drops and progesterone rises, your brain gets mixed signals about energy and mood. This often translates into a desire for quick‑hit foods that boost serotonin, the feel‑good chemical. At the same time, blood sugar can wobble, making sweet or salty snacks feel irresistible.
Tips to Tame Cravings
1. Balance Your Meals – Include protein, fiber, and healthy fats in every bite. A combo like Greek yogurt with berries or a handful of nuts with an apple steadies blood sugar and reduces the urge for junk food.
2. Stay Hydrated – Dehydration can masquerade as hunger. Aim for at least eight glasses of water a day, and add a splash of lemon for flavor.
3. Mindful Snacking – If you need a snack, choose something that satisfies both sweet and salty cravings, like a small portion of dark chocolate with a few salted almonds. Portion control helps you avoid over‑indulging.
4. Get Moving – Light exercise, such as a brisk walk or a short yoga session, releases endorphins that can curb cravings and lift mood.
5. Sleep Well – Lack of sleep spikes hunger hormones (ghrelin) and lowers satiety hormones (leptin). Aim for 7‑9 hours to keep those hormones in balance.
6. Consider Magnesium – Some people find that a daily magnesium supplement eases PMS symptoms, including cravings. Talk to a healthcare professional before starting any new supplement.
Remember, occasional cravings are normal. The goal isn’t to eliminate them completely but to manage them so they don’t take over your diet or mood.
By understanding the hormone swings behind PMS cravings and applying these practical tips, you can keep your energy steady and feel more in control during that time of the month.
Why PMS Triggers Food Cravings and How to Manage Them
- By : Tamsin Riverton
- Date : Aug 7 2025
Explore how hormonal changes during premenstrual syndrome fuel food cravings and discover practical ways to balance cravings, mood and nutrition.