How to Control PMS Cravings by Balancing This One Hormone
Junk food is created, designed and desired to taste good at the moment – sweet, chocolatey, salty, fatty, starchy, greasy, crunchy, creamy.
The Hormone/Food Relationship
Our bodies generate specific hormones in response to the foods we eat.
Specific hormones which affect our cravings.
Our hormones are off, we crave a certain food or taste, our food choice to satisfy this craving causes our hormones to respond to the food choice.
See the dilemma?
Hormones/junk food/hormones/junk food. Round and round the cycle goes.
However, one hormone can be adjusted so you can get back on track.
The Hormone that Suppresses Hunger
A drop in estrogen and progesterone before a menstrual cycle contributes to what we all know as PMS.
Not only estrogen and progesterone levels drop causing the symptoms, but also fluctuating serotonin levels.
What is Serotonin?
Serotonin is referred to as “nature’s hunger suppressant” – the brain chemical involved in regulating mood and weight.
Increase the production of serotonin = decrease your hunger.
Specifically, healthy serotonin levels can decrease your hunger for unhealthy foods.
What are the Steps?
One. Immediately and naturally increase serotonin levels.
Two. Increase overall serotonin levels in a healthy, natural way.
How to Increase Serotonin Immediately
Increasing the brain-chemical serotonin is quick, easy and noticeable. You can do this by eating a non-fruit complex carbohydrate.
The Negative Way
Fat-filled brownies, chips, ice cream, and chocolate increases serotonin (which is why you crave these foods). Ugh.
The Healthy Way
This sounds complicated at first but here’s what works.
During PMS or times of hormone fluctuations, on an empty stomach OR three hours after a meal:
- Eat one of the foods listed in the Replacement Foods below (or something similar)
- Aim for a snack that contains less than 35 grams of a starchy or sweet carbohydrate
- After eating the snack relax, breathe deep, drink water and await the craving to subside
- Acknowledge yourself for building your serotonin and not your bad habits or waistline
Within 45 minutes or less, the effects of eating one of these snacks on your mood and appetite will be noticeable.
HINT: Set a timer on your phone or in the kitchen then see if you are still craving something after 45 minutes to an hour.
How to Control PMS Cravings with Replacement Foods
Think of the foods you are craving. Salty, Sweet, Crunchy, Fatty, Creamy.
Switch to a Replacement Food that will satisfy that craving that fits the criteria above.
Sweet and Salty:
KIND Bars – taste great and are immediately satisfying. Far better than a Snickers bar. Choose KIND bars with less than 5 grams of sugar per serving.
Example: KIND Bar variety Dark Chocolate with Nuts and Sea Salt
Chocolate:
This is a wonderful dark chocolate that is creamy and smooth and delicious.
Endangered Species Strong + Velvety Dark Chocolate 88% Cocoa, Vegan. They also have bites or wrapped pieces. Sugar = 3 g, Carb = 11 g
Bread:
One slice of Ezekiel Sprouted Grain bread. I like the sesame seed. Add ½ tablespoon of hummus.
Salty:
Olives, Pickles, Pistachios.
Pistachios are nut-based vs simple carb-based. Olives and pickles are essentially salty vegetables.
Fatty:
Avocado, turkey, cod or salmon, coconut chips.
If you are vegetarian like I am and suddenly crave meat, consider your B vitamins may be low.
Nutty and Sweet:
One tablespoon Almond Butter + Honey. Easy, satisfying.
Salty and Crunchy:
Popcorn, Pickles, Fried Broccoli, Roasted Kale with Sea Salt.
What to Avoid
- Alcohol – a depressant
- Soda and any foods made with high-fructose corn syrup
- Junk food as it truly only makes your cravings worse
- Simple carbohydrates – download this free ebook for a list of replacement foods
How to Raise Serotonin Levels Overall
Raising serotonin levels overall helps ease PMS. Here’s how to continuously raise serotonin throughout the year.
Exercise – the most effective way to increase serotonin levels in the brain is through exercise. Walking, running, swimming, it doesn’t matter what as long as you are doing it.
Take a Good Quality Probiotic – serotonin is produced in your gut so having a healthy gut is important.
Foods – stay hydrated and eat good quality foods consisting of complex carbohydrates. Keep replacement foods always handy for success.
Complex carbohydrates include choices such as sweet potatoes, garbanzo beans, whole grains, beans, vegetables such as broccoli, kale, and greens.
Eating foods rich in L-tryptophan raises brain serotonin levels. Try chicken, turkey, wild-caught cod and salmon, almonds, chocolate, beef, nut butters, eggs, and green peas.
B Vitamins from foods and supplements help increase serotonin.
If you are a vegetarian like I am, you should be taking B12 and B6 as most vegetarians lack these vitamins and lack of B12 is the precursor to becoming anemic.
HINT: Get your blood sugars tested. High and low blood sugar feels awful and unless you know, you are at the mercy of other hormones like insulin.
HINT: Get your hormone levels checked by your doctor if you think they are really causing you trouble. Serotonin levels too. Consider this especially if feeling a constant overall depression.
How to Control PMS Cravings In Summary
Serotonin is nature’s hunger suppressant hormone.
Increase your serotonin levels immediately by eating a non-fruit complex carb snack with less than 35 grams of carbs, less than 5 g of protein and less than 2 g of fat.
Eat the snack on an empty stomach.
Refer to the Replacement Snacks List or create your own.
Increase your overall serotonin levels throughout the year with: exercise, probiotics, healthy complex carb food choices, vitamins.
Empower yourself by being in charge of your food choices.
Suggested Tools and Books
My Calendar is a great menstrual cycle tracker app for your phone. Helpful in tracking moods, weight, symptoms as well as menstrual flow.
JJ Virgin’s Book Sugar Impact Diet is excellent if you are desiring to eat less sugar.