[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2014\/11\/five-tips-coping-pms-cravings\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2014\/11\/five-tips-coping-pms-cravings\/","headline":"Five Tips for Coping with PMS Cravings","name":"Five Tips for Coping with PMS Cravings","description":"Do you crave chocolaty treats and salty snacks before your period? Find out how you can curb those PMS cravings.","datePublished":"2014-11-03","dateModified":"2020-03-20","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/","name":"UPMC","url":"https:\/\/www.upmc.com\/","sameAs":"https:\/\/share-dev.upmc.com\/upmc\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2014\/10\/pms.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2014\/10\/pms.png","height":527,"width":791},"url":"https:\/\/share-dev.upmc.com\/2014\/11\/five-tips-coping-pms-cravings\/","about":["Nutrition","Women's Health"],"wordCount":413,"keywords":["American College of Obstetricians and Gynecologists","fatigue","food cravings","grain products","intense food cravings","Magee-Womens Hospital of UPMC","PMS","potato chips","premenstrual syndrome"],"articleBody":"Do you have a ravenous appetite before your period? Crave chocolaty treats, baked goods, and salty snacks?Many women experience intense food cravings in the week or two before their periods \u2014 a symptom of PMS (premenstrual syndrome). Scientists believe fluctuating hormones and serotonin levels during a woman’s cycle are to blame.Hormone changes can cause a drop in blood sugar levels, which leads to sugar cravings. Serotonin levels \u2014 the “feel good” chemical in your brain \u2014 also tend to be lower during this time. When that happens, we crave sugars and especially carbohydrates (like potato chips) because the body uses carbs to make serotonin.So what can you do to curb those PMS cravings? Here are five tips to help you cope:Pick Complex CarbsEat fiber-rich foods like whole grain bread, pasta, and cereals to keep your blood sugar even and ease mood swings and food cravings. Enriched whole grain products also have PMS-fighting B vitamins, thiamine, and riboflavin. Other examples are barley, brown rice, beans, and lentils.Eat Six Small MealsSmaller, more frequent meals will keep your blood sugar levels stable and help control cravings. Try eating six small meals a day instead of three large ones. Or, eat slightly less at your three meals and add three light snacks.Boost Your MagnesiumIf you’re craving chocolate, your magnesium levels might be low. Chocolate is rich in magnesium, but it’s also high in fat. Healthy sources of magnesium include green leafy vegetables, such as spinach, legumes, cashews, almonds, peanut butter, seeds, and whole grains. If you can’t resist chocolate, choose dark chocolate.Work It OutAny physical activity that gets your heart going will raise serotonin levels and help nip those cravings and other PMS symptoms like fatigue and depression. Brisk walking, running, bicycling, and swimming will increase your heart rate and lung function. Aim for at least 30 minutes of exercise most days of the week.Seek SunshineSunlight helps your body produce serotonin. Too little sunshine can lower your serotonin levels and your mood, leading to increased appetite and cravings. Get outside to raise your serotonin levels and reduce cravings. Just remember your sunscreen!To learn more, explore information about the menopause years\u00a0produced by the American College of Obstetricians and Gynecologists. If you have any questions related to your menstrual cycle or overall women’s health, visit the Magee-Womens Hospital of UPMC website or to schedule an appointment with a gynecologist, call 1-866-MyMagee (696-2433)."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2014","item":"https:\/\/share-dev.upmc.com\/2014\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"11","item":"https:\/\/share-dev.upmc.com\/2014\/\/11\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Five Tips for Coping with PMS Cravings","item":"https:\/\/share-dev.upmc.com\/2014\/11\/five-tips-coping-pms-cravings\/#breadcrumbitem"}]}]