As your period approaches, do you find that you start having intense food cravings such as chocolate or ice cream? You may already know that these symptoms are all part of PMS (premenstrual syndrome). But why do you find yourself spoon-deep in a pint of ice cream just before your period? Food cravings are just one of many PMS symptoms you may encounter. Here we will talk about common PMS symptoms and why they may occur.
PMS
Premenstrual Syndrome (PMS) refers to a range of physical, emotional, and behavioral symptoms that many women experience in the one to two weeks leading up to their menstrual period. These symptoms can vary widely in intensity and affect various aspects of a woman’s life.
Symptoms of PMS
Physical Symptoms
Bloating and Weight Gain – Retention of water can lead to a feeling of bloating and temporary weight gain.
Breast Tenderness – Hormonal changes can cause breast swelling and sensitivity.
Headaches and Migraines – Some women experience headaches or migraines related to hormonal fluctuations.
Fatigue – Increased tiredness and low energy levels are common.
Cramps – Mild to moderate cramps can occur even before menstruation begins.
Aches and Pains – Muscle or joint pain can be part of PMS.
Skin Problems – Acne or other skin issues may flare up.
Emotional and Behavioral Symptoms
Mood Swings – Sudden and intense changes in mood, including feelings of sadness, irritability, or anger.
Anxiety – Increased levels of stress or anxiety.
Depression – Feelings of hopelessness or depression can occur.
Irritability – Becoming more easily annoyed or frustrated.
Crying Spells – Episodes of crying without a clear reason.
Appetite Changes – Cravings for certain foods or an increased appetite.
Sleep Disturbances – Difficulty sleeping or changes in sleep patterns.
Causes of PMS
The exact cause of PMS isn’t fully understood, but it’s believed to be related to the hormonal changes that occur during the menstrual cycle.
Key factors include:
Hormonal Fluctuations – After ovulation, the levels of the hormones estrogen and progesterone decrease. This decrease in estrogen and progesterone levels may be responsible for your PMS symptoms. The levels of these hormones can affect neurotransmitters in the brain, including serotonin, which influences mood and emotional regulation.
Genetics – A family history of PMS or mood disorders can increase the likelihood of experiencing PMS.
Lifestyle Factors – Stress, lack of exercise, poor diet, and insufficient sleep can exacerbate PMS symptoms.
Managing PMS
While there’s no cure for premenstrual syndrome (PMS), there are multiple strategies to manage and alleviate symptoms.
Healthy Diet – Eating a balanced diet rich in whole grains, fruits, vegetables, and lean proteins can help stabilize blood sugar levels and improve overall health.
Regular Exercise – Physical activity can help reduce stress, improve mood, and alleviate physical symptoms.
Stress Management – Techniques such as yoga, meditation, and deep breathing exercises can help manage stress and reduce emotional symptoms.
Adequate Sleep – Ensuring you get enough restful sleep can improve your mood and energy levels.
Hydration – Drinking plenty of water can help reduce bloating and fatigue.
Limiting Caffeine and Alcohol – Reducing intake of these substances can help manage symptoms like anxiety and mood swings.
Medications – Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help alleviate physical symptoms. In some cases, doctors may prescribe hormonal treatments or antidepressants.
Intense Food Cravings
Now that we covered some fundamental aspects of PMS we now know that intense food cravings can be related to the drop in estrogen and progesterone levels. If you are looking to put down the pint of ice cream and grab something healthier – here is a list to help you with that.
Healthier Alternatives to Ice Cream
Frozen Yogurt – Lower in fat and calories, and available in various flavors.
Greek Yogurt with Honey and Berries – High in protein and probiotics.
Smoothie Bowls – Blend frozen fruits with a splash of almond milk and top with nuts and seeds.
Banana Nice Cream – Blend frozen bananas until smooth for a creamy, ice-cream-like treat.
Frozen Fruit Bars – Made from real fruit juice, these are refreshing and low-calorie.
Healthier Alternatives to Chocolate
Dark Chocolate – Opt for varieties with 70% cocoa or higher for less sugar and more antioxidants.
Cacao Nibs – Crunchy and rich in antioxidants, they can be added to yogurt or oatmeal.
Chocolate-Covered Almonds – Provides a mix of protein, healthy fats, and a hint of chocolate.
Date and Nut Energy Balls – Blended dates, nuts, and a bit of cocoa powder for a sweet, chocolatey treat.
Homemade Chocolate Chia Pudding – Mix chia seeds with almond milk and cocoa powder, sweetened with a touch of honey or maple syrup.
Healthier Alternatives to Other Sweets
Fresh Fruit – Naturally sweet and packed with vitamins, minerals, and fiber.
Dried Fruit – Such as apricots, figs, or raisins, which are sweet and chewy but more nutrient-dense than candy.
Apple Slices with Nut Butter – A satisfying combination of natural sweetness and healthy fats.
Homemade Granola Bars – Made with oats, nuts, seeds, and a bit of honey for sweetness.
Rice Cakes with Almond Butter and Banana Slices – Light and crunchy with a hint of sweetness.
Baked Apple with Cinnamon: A warm and comforting treat that is naturally sweet.
Trail Mix – A mix of nuts, seeds, and a small amount of dried fruit or dark chocolate chips.
It’s okay to indulge in your cravings in moderation. For instance, if you grab a pint of your favorite ice cream, follow the serving size on the container, and resist the urge to finish the entire container. Finding healthier alternatives for your food cravings can also be beneficial. If you have more questions regarding your PMS symptoms, please bring them up during your next appointment. Schedule your appointment here.
At GYN Women’s Centre of Lakewood Ranch, we provide comprehensive, personalized gynecological care for each woman. Whether it’s your first ever GYN visit, or you’ve had quite a few over the years, we will work with you to ensure you are at ease and comfortable during your visit.
