Do you find yourself eating healthy and balanced meals all month, until that time of the month comes and you can’t say no to donuts and cheesecake? The reality is that even with the willpower of steel, when PMS sets in, even the strongest may give in to temptation. 

Reasons 

One of the reasons of food carving is hormonal changes. Hormones are chemical substances in the human body that act like messenger molecules and these hormonal changes tied to the menstrual cycle are often a cause of cravings.  It’s these hormonal ebbs and spikes that occur throughout a woman’s cycle which are the major culprits in PMS. As levels of estrogen go up and down, so do levels of the stress hormone cortisol. When cortisol levels are high enough, the body turns on its fight-or-flight response, a woman’s appetite is stimulated.  

How to Stop this Cycle  

• One way to fight the cravings is to eat at regular intervals during the day which helps to stable blood glucose levels, to burn calories at an efficient rate and to reduce cravings associated with Pre-Menstrual Syndrome (PMS). 
• Avoid reducing the calorie level below a safe level and diets containing fewer than 800 calories a day should ONLY be followed under medical supervision. 
• Another way to reduce food cravings is to choose low-glycemic index carbohydrates for optimum blood sugar control as during digestion, the carbohydrates in our food is converted to glucose and then absorbed into the bloodstream to provide energy. 
• Reduce intake of refined white flour, heavily processed or high sugar foods. 
• Increase the intake of high-fiber foods and whole grains such as vegetables, beans and fruit.  
• If “healthy” foods like fruit, vegetables, beans and oats seem too bland to you, chances are your diet includes too many additives, like sugar or salt.  
• Stimulants (eg. sugar, caffeine in tea/coffee, caffeinated soft drinks) can cause fluctuations in blood sugar, and thus should be avoided or at least consumed in moderation. Switch to herbal teas, spring water and diluted pure fruit juices. 
• Try to eat in smaller portions: Since it has been illustrated that carbohydrates that are absorbed gradually into the body are preferred. This then means you can eat smaller portions of food across the day so that you keep your sugar levels steady.  
• Balance up magnesium in your body: Symptoms like abdominal bloating, breast pain, headaches, fatigue, fluid retention, mood swings are said to be as a result of lack of magnesium in the body. Food that is rich in magnesium include nuts, whole grains, beans, almonds and green leafy vegetables.