Is PMS Sabotaging Your Diet?
How to cope with food cravings and keep losing weight
12 Ways To Fight PMS Cravings continued...
Drink plenty of water
Eight or so glasses of water a day help to flush the body out and reduce
bloating, Peeke says.
Not only will a diet low in salt reduce bloating and fluid retention, but it
also can help reduce your risk of high blood pressure, Wurtman says.
"Fat slows down digestion and absorption of carbohydrates. And you won't
feel better until your body absorbs the carbs and turns them into
serotonin," Wurtman explains.
Limit coffee and cola
Reduce caffeine intake to feel less tense and irritable and to ease breast
soreness, advises the American Association of Family Physicians (AAFP).
Cut meals in half
Eating up to six small meals a day instead of three larger ones can help keep
blood sugar more stable, which will cut back on carvings, Lark says. This
strategy can help you lose weight even when you don't have PMS, adds Goldstein,
noting that Americans tend to continue eating until their plates are clean,
long after they are full.
"Figure out about when you'll be premenstrual and avoid scheduling any
stressful obligations, such as a speech or dinner with the in-laws,"
Wurtman advises. Anything that exacerbates stress fuels yearnings for
high-calorie comfort foods, such as mashed potatoes smothered in butter.
Abstain from alcohol
Drinking before your period can make you feel more depressed, according to the
AAFP. Plus, alcohol can deplete the body of PMS-thwarting vitamin B and disrupt
the metabolism of carbohydrates.
Get plenty of sleep
Noting that lack of sleep makes you more irritable and even less likely to
exercise control over your diet, experts recommend eight hours a night. Plus,
studies have shown that people who sleep through the night live longer.
Have a routine
Keeping to a regular schedule of meals, bedtime, and exercise will help
alleviate systems of PMS, according to the AAFP.
Tackle Food Cravings With Exercise
Any physical activity, from swimming to running, that gets the heart going
will raise serotonin and lower cortisol levels, Peeke says. Though most experts
recommend working out for 30 minutes, four to six times a week, even a
10-minute walk will put a serious dent in your cravings, she says.
Plus, if you sweat a lot, you'll get rid of water and feel less bloated,
Wurtman says. And once you get going, anger dissipates, "so you may not
feel like murdering your colleagues."
Some studies suggest that mind-body activities such as yoga and tai chi can
help calm a woman while lowering cortisol and increasing serotonin levels,
Peeke says. And a massage by an experienced therapist evokes the same benefits.
"That's also why a good massage makes you so sleepy."