The PMS Survival Guide, Beat Mood Swings, Food Cravings, And Fatigue

Mood swings, food cravings, and exhaustion are just a few of the symptoms of premenstrual syndrome (PMS), a common condition that affects many women.

These symptoms often intensify in the days leading up to menstruation, impacting daily life and emotional well-being. Understanding the causes of these cravings and mood swings can help in managing them effectively.

Causes of Cravings and Mood Swings

Hormonal Fluctuations: The primary cause of PMS symptoms is the fluctuation in oestrogen and progesterone levels during the menstrual cycle. These hormonal changes can lead to mood swings and cravings for specific types of food, particularly carbohydrates and sweets.

Serotonin Levels: Carbohydrate-rich foods raise serotonin levels in the brain, which reduces irritation and boosts mood. This could explain why a lot of women get cravings for bread, chocolate, and other sweets before their periods.

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Common Cravings

Sweet: Because chocolate, sweets, and puddings may rapidly raise serotonin levels, they are frequently experienced desires.

Salty and Savoury: The craving for comfort foods is frequently associated with popular selections such as chips, fried chicken, and biltong.

Carbohydrate: Because they increase serotonin, bread, doughnuts, and spaghetti are often sought foods.

Healthy Substitutes

Despite the temptation to give in to these desires, choosing healthier substitutes can help control symptoms without sacrificing dietary intake. Here are some recommendations:

Craving Type	Unhealthy Options	Healthy Alternatives
Sweet	Chocolate, sweets	Carob, dried fruits, yoghurt-flavored cashew nuts
Salty/Savory	Chips, fried chicken	Popcorn, pumpkin seeds, cold meats with salad
Carbohydrates	Bread, doughnuts	Banana, rice cakes, whole-grain pasta with vegetables

 

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Managing Mood Swings

Addressing mood swings is just as important as controlling urges. The following are some tactics:

Exercise: Getting regular exercise helps reduce irritation and stabilise mood.

Mindfulness and Relaxation Techniques: Deep breathing exercises and meditation are two methods that can help reduce tension and anxiety.

Supplements: Magnesium and B vitamins may help alleviate symptoms; consult with a healthcare provider before starting any supplements.

By choosing nutritious alternatives to satisfy desires and incorporating mood-stabalising strategies, women can better navigate the premenstrual phase of their cycle. If symptoms persist or worsen, consulting a healthcare provider for further guidance is advisable.

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