How to Stop Period + PMS Cravings & Hunger

#SugarBalancedLiving

It's like clockwork: when that pre-time-of-month (aka pre-menstrual cycle) comes back around again. All of a sudden, your body seems to have zero control over what it wants you to eat and/or no matter what you do, you can’t stop craving and thinking about chocolate, doughnuts, salty chips, pretzels, candies, ice cream, greasy burgers, fries - basically every form of sugary, fatty, and carby foods you can imagine. Here’s why you’re always hungry before your period, and how to stop it!

Listen up ladies, I think we’ve pretty much all been there…

It's like clockwork: when that pre-time-of-month (aka pre-menstrual cycle) comes back around again.

All of a sudden, your body seems to have zero control over what it wants you to eat and/or no matter what you do, you can’t stop craving and thinking about chocolate, doughnuts, salty chips, pretzels, candies, ice cream, greasy burgers, fries - basically every form of sugary, fatty, and carby foods you can imagine.

Yep… most of us ladies don't even need a calendar to tell when our monthly period is coming — because all those cravings for sweet and salty sound a large alarm that it’s on its way. We’re often left us miserable with odd cravings cycles, like: having just eaten lunch like 30 minutes before, only to be hit with a bus full of hungry, internal shouting for food saying that you won’t be happy until you give into that sweet and salty craving.

Does this sound like you? Um… YES?! Well, it’s time to do something about it!

If you find yourself reaching for potato chips and cookies every month as your period approaches, don’t worry - you’re not alone. Food cravings are just one of the many symptoms of premenstrual syndrome, also known as PMS, and up to 85% of women experience at least one PMS symptom per month.

Researchers have shown that women eat more foods high in carbohydrates, more often, during the week leading up to their period. This clearly suggests that cravings are indeed a PMS symptom. In fact, food cravings are up there with the most commonly reported PMS symptoms like mood swings, fatigue, bloating, etc.

Food intake can increase as much as 500 extra calories per day around the time before your period.

While the cravings differ among women, the most commonly reported cravings include: high sugar snacks like chocolate (Snickers anyone?!), sweet drinks like frappuccinos, salty and fatty snacks like potato chips and fries, fatty/protein-rich foods like burgers and fried chicken, and less commonly, you can also experience intense cravings for alcohol.

So, my friend, there is no need to worry about feeling greedy - it’s not you.

These PMS symptoms are very real, and they’re related to hormonal shifts that occur any time in the last two weeks of your cycle. These intense pizza cravings and a waves of grumpiness that seemingly zap all your otherwise healthy willpower are totally real. It isn't your fault - no more guilt, hormones are taking the wheel on this one….

I personally would work hard on healthy habits all through the beginning of the month, until my PMS arrived, and then I would lose it.

Endlessly craving, snacking and bingeing on bowls of ice cream, pasta and crusty breads during that week before my period - it was a total uncontrollable disaster.

I would come out of the PMS window and be a mess - fluctuating in weight, pondering why I lost such control, and feeling the negative effects of excess sugar and refined carb intake, like acne, inflammation, tiredness. Plus, the sudden intake of sugar led me to crave all-over again, entering a sugar craving cycle. #periodnightmare

BUT, thankfully there are some really fantastic, actionable and effective ways you can snatch that wheel back from your hormones during the PMS window!

As I write these words to you, I can tell you that I worked on my PMS symptoms and eventually created a formula for avoiding these cravings, as well as helping heal and ease both my PMS and period symptoms. I'm going to share with you what I do to control my cravings, curb my hunger, and avoid weight gain during menstruation.

YES… if you’re feeling fed up with these negative yo yo eating habits, endless cravings, and fluctuating weight gain caused by PMS and want control once and for all, you’re in the right place. I’m going to show you step by step how I stopped my negative PMS cravings and eating habits for good!

Hold up though…

Before we dive straight into our pool of functional solutions, we need to understand exactly WHY your body screams for extra food junk foods during our time of the month.

So... Why Am I Always Hungry Before My Period?

While researchers aren’t exactly sure where these food cravings and hunger growls are coming from, there are several leading theories that make total practical sense.

First, it is believed that most women experience cravings due to a change in hormones.

Estrogen is a vital hormone in our bodies, and when its levels go up and down, so does cortisol (a stress hormone). When your cycle starts to come along, your cortisol levels spike, all while your serotonin (your happy hormone) levels drop.

When cortisol levels are high, the body turns on its fight-or-flight response and your appetite is stimulated. Suddenly, your body is seeking out quick sources of energy, like those of high sugar, processed carb and high fatty foods, which fuel this fight-and-flight response.

Plus, since your body is simultaneously spiking stress levels and drastically dropping good happy hormones, your body begins to seek ways to find self-medicate and comfort yourself to make you feel happiness again.

And… what way is universally loved as a way to self-medicate? Eating sugary and refined carb foods, which actually gives your body a sudden release of the ‘feel good hormone’.

High blood sugar level spiking foods like pizza, chocolate, chips, fries and other sugary, refined carb foods are metabolized quickly, so they offer a quick serotonin fix.

But, while eating these sugary and carby food release a sudden increase in ‘happy hormone’, eating excess releases way more serotonin than we need, and when these serotonin pathways continue to be activated, our limited store of serotonin will eventually become depleted.

After usual abuse, due to decreased levels of serotonin, depression actually starts to form, along with constant blood sugar crash and exhaustion. As a society we're reinforced that sweets and warm pasta are a way to deal with stress, but it actually just propels moodiness and even more cravings.

In the short term, the boost from sugar is short-lived, as it only lasts for an hour or two, before you’re hit with a serotonin crash leaving you exerted and groggy.

As if that weren’t bad enough, when experiencing PMS we are often bloated, lethargic, moody, tired and grouchy, which naturally will make us more likely to break mentally and throw in the towel with our health goals, leading us make more negative unhealthy choices.

Basically, the search for another physical and psychological comfort is another explanation to food cravings for us ladies!

Lastly, research has linked PMS with low blood sugar and decreased insulin sensitivity, which could be related to hormone fluctuations during different phases of the menstrual cycle… meaning some women can experience mild alterations in their blood sugar and crave sweet foods.

Needless to say, one thing we know for sure is that foody cravings definitely occur like clockwork before our period - they're practically predictable - and now we’ve taken a glimpse into the crazy world of a women's hormones, we can take a look at the several positive solutions to prevent and curb those inevitable cravings.

How Can We Stop PMS and Period Food Cravings?

Step #1: Eat More Protein And Fiber-Rich Foods

By including healthy balanced foods at every meal or snack, you will be able to better moderate blood sugar imbalances and slow the digestive process to keep you from feeling hungry. All we need are three balanced components to create a healthy, balanced and satisfying meal.

I call them the magic trio: fiber, protein, and a little healthy fat.

All three can help slow digestion, which keeps blood sugar stable, keeps you full for longer, leaves you satiated and energized, and a lot less likely to crave chocolate and chips all day.

• Firstly, protein.

  Protein is a key macronutrient to staying healthy, and naturally fills your body with a sense of satiety or fullness. Your body uses protein to build and repair tissues, make enzymes, hormones, and other body chemicals - basically, protein is a very important building block in your body. I highly recommend you try and include some in every meal. Goods sources of protein include: lean free range chicken, fresh water fish, organic non gmo tofu, beans, lentils, cottage cheese, seeds, nuts, and eggs.

• Secondly, we have fiber.

  Fiber is truly king. Eating fiber slows the absorption of the foods you eat in your body, helping to curb sugar and junk food cravings by keeping you full for longer. Foods without a lot of fiber will move through your digestive tract quickly, leading to hunger coming back a lot faster.

  Whole foods like celery, carrots, and whole grain rice are all great options - they are full of natural fiber. But fresh or steamed veggies are the best option, so make sure to pile them on. ;)

• Lastly, we have healthy fats.

  Fats also help increase the production of satiety hormones. Healthy fats provide energy, help produce hormones, support cell growth, protect organs, and are necessary for the absorption of fat-soluble vitamins A, D, and E. Healthy fat sources include: seeds, olive oil, avocados, eggs, hard cheeses, Greek yogurt and nuts. Two tablespoons of ground flax seeds a day are especially helpful in avoiding and curbing constipation and balancing hormones.

If you keep up and work on incorporating the balanced magic trio - fiber, protein, and a little healthy fat - I promise you, you’ll be already well on your way to much more balance blood sugar levels and satiety.

Step #2: Improve Your Diet

Now you know what you should be including in what to eat (hello… the magic food trio from above!) we now need to work on what you shouldn't be eating. And yesss…. as you probably guessed from when we were talking about blood sugar level and serotonin crashes, you need to start avoiding and reducing processed foods, refined carbs, bakery goods, candy and sodas.

Cut out and reduce foods including refined carbohydrates (like white bread, white rice, and pasta), and sugary foods, drinks like pop, chocolate, flavored coffees and baked goods - they all contribute to sugar highs and lows that stimulate cravings.

Plus, by reducing this type of food not just when you have PMS, but throughout the month and your cycle, you’ll not just improve PMS and period symptoms, but also increase abundant vital health and decrease general food cravings throughout the month.

Take for example your period. By not eating processed and sugary foods, menstrual symptoms will improve. Eating sugary foods and processed carbohydrates causes your blood sugar levels to go up, and this spike in blood sugar causes an increase in severity in your period symptoms. A balanced blood sugar level = a balanced period!

Period Cravings and Sugar Addiction

When you eat sugars, hidden sugars and processed carbs, this triggers the blood sugar level roller coaster we talked about - making you feel hungry even though you’ve just eaten.

This is because when these foods are eaten, they spike your blood glucose levels, giving you a quick rise in energy, then causing the pancreas to release insulin in an attempt to control blood glucose levels, making your blood sugar levels dramatically drop, and leading to the crash which makes you feel tired, hungry, and lethargic continuing a vicious cycle.

To make matters worse, this cycle leads to cravings, binge and overeating habits of sweet foods, refined carbs, sweet beverages, treats or other meals and snacks, which can form into a carb and sugar addiction.

YES… you heard me right… sugar addiction...

Sugar fires up dopamine and lights up your brain in the same manners as drugs, and there’s gotta be a problem with that - especially given the issues that come with high sugar consumption - the same also goes for our junk foods like refined carbs; yep… junk food is addictive in the same way that heroin or cocaine is addictive too.

Because foods that spike your blood sugar are addictive, they don’t even have to be traditional ‘sweets’. This includes again: white bread, pasta, bagels, pastries, pretzel, sodas, and even sweeteners like maple syrup and coconut sugar.

When you experience sugar and refined carb addiction, this can of course cause endless hunger, cause you to never feel satiated, and if left unchecked can lead to a myriad of health struggles and negative mental and physical symptoms.

To cut back on sugar and carb addiction and/or cravings, I recommend you head over to my two blog posts: Am I Addicted to Sugar? 8 Ways to Know If You’re a Sugar Addict + How to Stop It and Am I Addicted To Carb? + Here's Everything You Need to Know! are two in-depth blog posts here to help you recognize signs of food addiction, find out whether or not those cravings are in fact sugar or carb addiction, and get the some pretty awesome steps to help in crushing carb and sugar intake.

I also have a free guide that’ll help you get started on effortlessly breaking your sugar reliance/addiction for good with help + support. AND, most importantly, while maintaining a healthy balance between your mind and your body - because low-sugar living shouldn’t feel like deprivation. Check out my FREE ‘Ultimate Guide to Crushing Your Sugar Cravings’ Downloadable Guide below.

Step #3: Carb Up… On The Right Carbs!

Your body is going to naturally search for carbohydrates during PMS. But that doesn't have to be a bad thing. While you usually crave fries, white bread, chips and muffins, there are ‘good’ carbs that can crush your body’s need for ‘bad’ carbs.

Of course, we’re not really loading up, but a few moderate portions of complex carbs can help raise your serotonin levels to stave off all those yearnings for “burgers” and screaming within: “wtf…. why am I always hungry before my period?”

The key is to eat the right amount of whole natural complex carbs to raise your serotonin without sending your blood sugar sky-high. Great choices include two ounces of whole wheat or chickpea pasta, a slice of sprouted grain bread, or even a small baked potato.

Step #4: Catch Some Light

Get outside and get some exposure to sunlight. Lack of sun reduces serotonin levels (sun exposure is thought to increase the brain's release of serotonin). Yes… serotonin, that mood boosting hormone, which will reduce sugar and carb cravings.

Step #5: Plan Ahead

Planning out meals and snacks is an essential step to negative eating patterns and controlling cravings and hunger. If you’re not prepared when you’re on the run and as busy as a bee, then when hunger hits, you’re likely to grab for anything around you and give into tempting cravings.

Map out what you are going to eat at the various different times throughout the day. For example, if you usually crave crunch at snack time, then pack carrots and whole grain flax crackers with hummus rather than potato chips.

If you are worried about having a hard time managing cravings - seek help. Remember I have a free guide that’ll help you get started on effortlessly breaking your sugar reliance/addiction for good with help + support. AND, most importantly, while maintaining a healthy balance between your mind and your body - because low-sugar living shouldn’t feel like deprivation. Check out my FREE ‘Ultimate Guide to Crushing Your Sugar Cravings’ Downloadable Guide below.

Step #6: Drink Plenty Of Water

While PMS makes us ladies feel bloated, the best remedy for beating bloat and reducing cravings/hunger is to stay hydrated.

To prevent dehydration, most experts commonly recommend eight cups of 8-ounce glass of water a day, which equals about 2 liters.

While you’re on your period and experiencing PMS, drinking an extra glass of water on top of the eight is recommended, as estrogen and progesterone influence your body's hydration levels, and when the two are roller-coastering - like when Aunt-Flo and PMS come to town - you may need to increase your fluid intake to stay hydrated.

Step #7: Get Moving

When you’re in the midst of PMS, you’ll feel tired, lethargic, grumpy and generally not bothered. This leads us to forgo movement for the couch (you know the feeling… Netflix couch potatoes anyone?!)

Sadly, this is a bad idea, as taking a week off from exercise is one of the worst things you can do. People who participate in physical activity regularly report fewer cravings than non-exercisers, because of the release of endorphins during physical activity.

Not to mention that getting moving will help you release buildup of hormone, cleanse the liver, improve PMS disturbed sleep, flush out excess estrogen, release stress, and regulate and improve your mood, which is often unstable during PMS.

Even if you’re not a gym goer, whatever gets the blood pumping will do.

For example, a short but brisk 15-minute walk will increase levels of serotonin (happy hormone) and decrease the level of cortisol (stress hormone) in the bloodstream, helping to keep your brain chemistry normal, and reducing changes in your appetite.

Step #8: Maintain Healthy Magnesium Intake

Research indicates women can experience low levels of magnesium during PMS.

In a small trial of 32 women, oral magnesium was found to be an effective treatment for premenstrual symptoms related to mood changes. Treatment with magnesium has been found to ease headaches, sugar cravings, low blood sugar and dizziness associated with PMS.

Magnesium can be found in dietary form.

Great food sources of magnesium include: peanut butter, raw cocoa, almonds, cashews, brown rice, sunflower seeds, and most beans.

Personally, I like to take a relaxing magnesium supplement when I feel depleted of magnesium. I use Natural Vitality® Natural Calm Raspberry and Lemon Flavor. Of course, some of you may not need to get magnesium from any other source than food, as excessive use of magnesium supplements can be toxic - so, do be sure to consult your doctor!

Step #9: Just Give in… But In A New Way!

There are some really delicious, lower-calorie and sugar free ways to satisfy your cravings. For chocolate and/or ice cream cravings, make this super creamy, rich, and scoopable sugar-free chocolate ice cream recipe or super thick, chocolatey fudge brownie recipe - completely sugar-free! If you’re craving ooey-gooey pizza, then switch up your traditional pizza crust for this spaghetti squash pizza crust!

Step #10: Natural Remedies

There are quite a few natural remedies used for many decades to help treat a variety of PMS symptoms such as bloating, mood swings and stress.

My favorites include: Agnus castus, Chamomile tea, Chasteberry, and Fermented Milk Whey, which is rich in L+ lactic acid, helping to control blood sugar levels, and food cravings. Of course, always consult a doctor before trying anything new!

Step #11: You Need to Balance Your Hormonal Imbalance

Since PMS is likely caused by hormonal fluctuations and how they affect chemical messengers in the brain (called neurotransmitters), balancing your hormones is not only key to crushing cravings, but vital for easing and even stopping pre-menstrual symptoms.

And… if you have an insulin-resistance-caused hormonal imbalance, it could be another reason for sever hunger levels.

When you have insulin resistance, it may lead to some seriously concerning hormonal problems that may cause increased hunger.

Some of these could be low-testosterone, low-libido, general irregular periods, severe PMS, severe menstrual cramping, skin issues, sleep disorder, tiredness and fatigue, concentration problems, irritability, irregular mood, depression, and polycystic ovary syndrome (PCOS).

For example, for woman of reproductive age with PCOS, excessively high insulin levels cause the ovaries to make more androgen hormones such as testosterone. This can cause increased hunger, body hair, acne, fertility problems, depression, weight gain and difficulty losing weight, and infrequent or prolonged menstrual periods.

If you believe that your hormones are imbalanced or want to create the healthiest menstrual cycle possible, then positively working on negative lifestyle and diet choices is necessary.

I originally struggled with a hormone imbalance (you can learn more about it here) so I've learned and gathered a lot of information about healing and easing my hormonal imbalance, and have created a free guide for you… I highly recommend you grab it! It’s my free in-depth guide to Heal Hormonal Imbalances Naturally Guide!

In this guide I've gathered eight powerful steps for hormone healing, combined with my 7 super effective anti-inflammatory diet strategies to incorporate into your daily life, that will help balance hormones and lead to better lifestyle changes like: more energy, glowing skin, better sleep, better digestion, and even some weight-loss!

Step #12: Stop Hunger

I always say you should never need to rely on willpower, especially when your resilience in already down. Therefore, avoiding starving and ‘hunger feelings’ is vital. Aim to snack on food consisting of either protein or fiber at least every three hours to keep blood sugar levels balanced.

Calorie dieting before and during periods is simply a bad idea.

It’s normal that hunger fluctuates during your menstrual cycle, but as long as you’re eating clean protein, fiber and healthy fats, that's all you need to be worrying about.

Period/PMS Hunger: Wrapping it Up!

Alright ladies (or concerned men!) … there you have it! No more googling: “why am I always hungry before my period?” and no more feeling guilty. Its not you, and those PMS cravings and hunger symptoms are very real - and they’re related to hormonal shifts that occur any time in the last two weeks of your cycle.

Endless cravings and binging of high sugar and refined carb foods like chocolate, potato chips, greasy burger and fries, are a real thing for us ladies as the time of the month approaches.

Yet, all these types of foods do are increase calorie intake (studies haven show an average increase of 500 calories a day in the week before your period begins) and wreck havoc on not just period symptoms but general health and well being. Eith excess sugar and processed carb intake can lead to not just sugar and food addiction, but chronic health problems like diabetes and EVEN CANCER.

Fortunately, though, we can break this cycle of caving into PMS cravings.

We don’t need to let these hormones control what we’re eating. By incorporating and implementing the steps from this blog post into your lifestyle, you’ll undoubtedly see a drastic reduction in not just PMS hunger and cravings, but an improvement in overall health, energy and mood.

However, I know working on Step #2 (Improve Your Diet) might be the most challenging step to implement, as cutting back and reducing sugar and refined carb intake can seem impossible at times.

And it really isn’t surprising - high blood sugar level spiking foods like sugar, processed foods, and junk foods have HIGHLY ADDICTIVE effects. I totally understand this, as I struggled with the effects both mentally and physically!

With endless cravings, binge eating habits, yo-yo dieting and hidden sugars, reducing sugar and carb, can become increasingly daunting and difficult. Luckily though, you don’t need to trudge through it with unforgiving struggles...

You can break sugar cravings and have your own healthy balance, where you can still enjoy treats every-once in while, without causing endless sugar cravings and creating unhealthy habits.

Got y'all covered… I have some free help for you!!

I’ve put together some very useful, actionable and easy, hacks on cutting back sugar for good, without yo-yo binge eating habits.

Check out my FREE ‘Ultimate Guide to Crushing Your Sugar Cravings’ Downloadable Guide.

It’ll help you get started on effortlessly breaking your sugar reliance/addiction for good with help + support. AND, most importantly, while maintaining a healthy balance between your mind and your body - because low-sugar living shouldn’t feel like deprivation.

If you want to, or are actively trying to curb your sugar cravings and your mind is holding you back and you feel totally overwhelmed at the thought of taking those first steps…

It’ll help you get started on effortlessly breaking your sugar reliance/addiction for good with help + support. AND, most importantly, while maintaining a healthy balance between your mind and your body - because low-sugar living shouldn’t feel like deprivation.

---

---

It’s your turn!

What’re your most common pre-period cravings?

Let me know in the comments or on Instagram @itsisabellem using #SugarWithIsabelle!

That’s it from me, 👋

---

KEEP READING