Sunday, November 17, 2013

Cope With Pms Food Urges

Deal With PMS Food Cravings

Most women experience premenstrual syndrome (PMS) in some form. Problems like bloating, cramps and irritability are common. None of these, however, is as disturbing as the food cravings. Your desire for sweet and salty foods can lead to guilt over blowing your diet or eating unhealthy foods, and that only makes things worse. Here are some tips for dealing with those PMS food cravings.


1. Eat plenty of complex carbohydrates when you're going through PMS. Fiber-rich, whole grain bread, pasta and cereal can help level out your blood sugar so you don't have so many sweet cravings.

2. Eat quality fats like olive oil, all-natural nut butters and nuts and seeds in every meal. These give you a feeling of satiety. A rice cake with 1 tsp. of peanut butter, for example, is better than a bag of potato chips.

3. Make sure every meal or snack has some protein. An egg, fish, chicken, turkey or tofu adds something substantial so you don't feel compelled to scrounge around for something light an hour before your next meal.

4. Get plenty of calcium in your diet. Studies show that women suffering from PMS have low levels of it in the blood. Milk products, as well as broccoli, white beans and kale, are high in calcium.

5. Supplement your diet with magnesium. Research has also proven that women have low levels of it in the blood during PMS. Pumpkin or sunflower seeds, cashews, most beans, peanut butter and brown rice can all help you get this.

6. Take smaller, more frequent meals throughout the day during this time. This helps regulate your blood sugar levels so you don't get a sudden hunger for junk food. Figure six meals with one or two items each into your day to achieve this.

7. Allow yourself a treat once in a while during PMS. Completely depriving your cravings can backfire, especially if you label certain foods as forbidden. By occasionally giving yourself a break, you take away some of the attraction in these foods and some of the psychological cravings with it.

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