Everything is going well until that time of the month rolls around and then all of your fitness efforts go out the window right? You crave chocolate so badly that you could fight someone for it? And a few moments later, you have an intense craving for something salty or crunchy and will do anything for it! At that very instant, you may not realize why your taste buds crave something different every 20 or so minutes. However, after a few days go by, and then you get your period and everything makes sense. The horrible fact about Pre-Menstrual Syndrome or PMS is that all of those food cravings, lack of motivation and mood swings have now derailed your healthy journey and you are left feeling deflated and puffier than ever.

You are not alone, and fortunately, when we understand PMS and food cravings we can avoid getting caught in the fitness destroying cycling.

6 EASY WAYS TO TAME PMS CRAVING EACG MONTH:

1. IMPROVE YOUR OVERALL DIET

Cravings may not just be a result of your PMS but instead, your entire overall diet. Your PMS cravings may be a result of the kind of foods you consume throughout your cycle and not just during PMS. Although it is hard, small changes to the number of refined carbohydrates consumed can make a big difference. These carbs often cause sugar highs and lows, which fuel your PMS cravings even further. An example of ways to do this would be to minimizing your white bread intake and pasta consumption. You can opt for a healthier alternative like complex carbohydrates instead. For example, whole grain bread, whole-wheat pasta, brown rice, vegetables, fruits, etc. 

2. EAT SMALL MEALS OFTEN

During PMS, sometimes you just feel like eating the entire contents of the fridge. This is normal and this is why I recommend opting for smaller portions of meals when you eat during this time. You do not need to starve yourself throughout the day to fight your cravings. The best alternative to this is increasing the frequency of your meals so your body can feel satisfied. My recommendation would be to try and eat healthy, wholesome meals at least six times a day during PMS. However, the meal proportions should be smaller than the ones you usually consume, so you can stay on track with your fitness goals. This ensures that you have enough energy for the day while still not overeating. A protein and fibre-rich diet can also help you reduce your period cravings.

3. FIND HEALTHY SUBSTITUTIONS

I am most likely speaking for all of us when I say that eating an entire packet of chips or row after row of Oreos isn’t out of the question during period cravings right? Sometimes, it is difficult to fight your cravings, and you give into them. However, eating during PMS doesn't always have to be unhealthy. You can opt for healthier alternatives to munch on. Food items such as sweet potato fries, baby carrots, dark chocolate, etc. are filling snacks that will also calm your food cravings. 

4. KEEP ONLY HEALTHY FOOD AROUND

I do not recommend this method as a “long-term” solution to fighting food cravings, because I don’t think it is sustainable. However, during the PMS symptoms when your body is taking over and you feel like you can’t control yourself, your best bet could be to rid yourself of all unhealthy items for a short period of time. Stock up on food that is rich in fibre, proteins, and complex carbohydrates, so even if you crave snacks, you can only eat healthily. One of my favourite PMS snacks to have in the freezer are these portable bites from Hello Wellness

5. PLAN OUT MEALS AND SNACKS

One of the best pieces of advice I can give you is to make sure you are never actually hungry. Planning your meals will ensure this, so you are less inclined to reach for the unhealthy junk food all day. Being full and satisfied will prepare your brain to not seek quick fixes like snacks loaded with sugar.

6. SAY F*CK IT AND EAT WHAT YOU WANT

Honestly, sometimes this needs to be the answer. Remove the stress, remove the guilt, eat the snacks and move on. The bigger issues occur when one week turns into one month, and then three months and then one year. Just get back to your normal routine and be proud of yourself for that.

WHEN DO PMS CRAVINGS START?

PMS symptoms are different for everyone. PMS cravings can start five to 11 days before menstruation and typically go away once menstruation begins.

PMS AND MENTAL HEALTH

Your mental health is affected by a number of different factors. However, studies have shown that PMS can have a huge impact on your mental health. There are a number of different things you can try (adding in certain vitamins) or going for acupuncture to improve your mental health, however, if this is something you struggle with, don’t just assume it is because of your PMS symptoms. This issue should be explored with your Doctor, you are not alone.

These above PMS tips can help you improve when it comes to putting a stop to your PMS cravings. These cravings can cause you to get so down on yourself and become completely derailed on your fitness journey, not to forget the mood swings they are accompanied with PMS usually! So, follow a few of these above tips to reduce the cravings and stop the awful PMS symptoms.