Being a woman is a beautiful thing: we are intricately designed; a colorful and complex sex. One of our complexities is that we experience hormonal fluctuations throughout the month – our needs vary from week to week.

Today I will be focusing on one of the symptoms of these fluctuations, and that is the cravings that arise during our PMS week.

This time of the month we crave comfort. Our bodies desire rest, and we naturally crave delicious, and most likely, unhealthy foods.

Cravings can be quite strong at during this time, however the good news is that by nurturing our bodies’ needs and working with our hormones, we can feel at our best and the cravings calm down.

I have tried and tested, and continually use these tips that have made a huge difference in my personal cravings during PMS week. These tips will help you work with your hormones and you can finally feel good, and look forward to your PMS week!

Understanding Our Bodies

During PMS week, progesterone peaks. This hormone plays an important role– it supports cycle regulation and is responsible for the initiation of bleeding. Our body spends this week producing this progesterone.

Progesterone production is best produced in a more insulin-resistant, and low-stress environment.

Cortisol has a negative impact on progesterone; glucose on the other hand, supports its production.

It makes sense then, why it seems that relaxation, rest, and comfort foods during this time. Our bodies are demanding it!

When we go against our body’s natural needs, these symptoms intensify- your appetite feels stronger; you may feel lethargic or less motivated in the gym.

No, it’s not in your head. And we do not need to “tough it out”- rather the opposite. We need to listen to these signs and nurture our bodies.

This is such a beautiful time of the month because it’s a great month reminder slow down and reflect–physically and mentally. It’s a monthly reset that can be used to restore and energize us for the. next month!

Taming the Cravings

Blood sugar spikes cause Cravings

Every time insulin spikes when we eat carbohydrates; especially sugar, our bodies will be triggered to crave more.

Getting our blood sugar levels regulated and balanced, will calm down those ravenous feelings. Here are some tips to regulate blood sugar levels:

Balanced Meals

The longer our body takes to digest a meal, the less it will spike blood sugar. Therefore, aim to put together balanced meals that will leave you feeling satisfied for longer periods.

Balanced meals include protein, fat, and carbohydrates. In addition, vegetables add fiber for improved digestion.

Avoid eating simple carbohydrates alone, as this will leave you feeling hungrier sooner, and craving more later.

Healthy Fats

Healthy fats are one of the best ways to curb cravings. As mentioned above, the slower a food takes to digest, the less it will spike blood sugar. Fats digest slowest out of all macronutrients.

The other day, I had ravenous PMS cravings that were stubborn and weren’t going away, no matter how much I ate! I cut an avocado, ate a half and instantly I felt a dramatic shift in my body; it calmed down so much.

It is really neat how quickly fats can aid in lowering appetite and feeling satisfied.

Healthy fats include avocadoes, nuts, seeds and oils. My two favorite fats for PMS week are pumpkin seeds, which are rich in minerals the body needs at this time, and avocadoes, as they are from my experience, one of the most satiating foods that eliminates hunger.

Next time you have strong cravings, give fats a try.

Reduce Consumption of Processed Foods

Processed Foods oftentimes contain preserving ingredients called emulsifiers (ie; soy lecithin, sunflower lecithin)- these ingredients interfere with our gut’s ability to communicate fullness signals to the brain.

Over time consuming these, the body’s ability to tell us we are full, is disrupted.

As a result, we may still feel hungrier, for longer.

It’s best to limit putting emulsifiers and other non-natural chemicals in our bodies to keep them functioning at their best, and feel satisfied sooner and easier.

Short Fasts

Since PMS week is a nurture and rest week, it’s best to slow down with stressors and physical activity.

You have more of a tendency to want to rest. As mentioned above, this is because of the body trying to produce progesterone.

Fasting for longer periods causes stress on the body, which we want to avoid.

Since you are more sedentary at this time, a good way to keep cravings and appetite under control, feel leaner, and detox, is to fast.

Fasts as short as 12 hours still have a detox and regulating effect on the body’s metabolism and blood sugar. This helps to stabilize cravings. Shorter fasts won’t cause stress on the body.

However, always remember to listen to your body. If it doesn’t feel right to fast at this time, avoid it when necessary.

Be kind to yourself

Remember to let loose and relax this week! Cravings are natural, and also naturally increase at this time. If you overindulge, be kind to yourself and move forward, there is no need to dwell on the past. Allow yourself to be imperfect, and focus on the pleasures in front of you.

Nurture your body; treat yourself to some self-care and love this week.

The beauty we are gifted as women every month is a week to be reminded to slow down and be present with life.

The more we enjoy life, the better versions of ourselves we bring to the world!

Let me know your favorite tips to calm PMS cravings! 🙂