pms-cravingAs many as 85% of women experience at least one symptom of PMS, the disruptive physical and emotional changes that can strike anytime in the last 2 weeks of the menstrual cycle.

Here are some sure ways to deal with those unusual PMS cravings everytime:

1. Get your beauty sleep
Your body craves more delicious treats and makes poor eating decisions if you’re lacking sleep. Your will power goes out the door and insulin sensitivity drops, which makes you prone to storing more fat. Go to bed an hour early and create a nighttime routine. Turn off all electronics an hour before bed and write in a gratitude journal. Changing your home lights to a yellow bulb or wearing blue blocker glasses are a great way to help reset your circadian rhythm.

2. Watch your diet
Refrain from eating foods abundant in processed sugars. Simple sugars (e.g. processed sugars) can potentially increase insulin secretion in the body thus stimulating your appetite for fats and carbs. Avoid salty and sodium-rich processed foods. A diet low in sodium will help reduce fluid retention and bloating. It also reduces the risks of developing high blood pressure.

3. Eat only good fats
Who doesn’t love healthy fats? Not only are they delicious, your body uses cholesterol from fat to balance hormones, which leads to improved metabolism, increased energy and a stronger libido. They also curb cravings. A win-win in all areas of your life.

Fats are found in salmon, nuts, avocados, grass-fed meat, olive oil, grass-fed butter, ghee and my favorite, coconut oil. Not eating enough fats is a common cause of infertility and depression, while eating the wrong fats increases PMS symptoms. Coconut oil and butter contain lauric acid, which is highly anti-fungal and anti- bacterial – they help kill harmful bacteria and pathogens like yeast and help heal infections! Up your fats intake ladies and feel full, balanced and fabulous!

4. Create structure in your daily meals
Having a set meal time improves metabolic health and it helps burn fat when you add in fats and proteins, and remove insulin spiking carbs. So when you’re not eating out of boredom, your body, at rest, burns fat. It also helps you stay on track and not eat out of boredom.

Create a plan where you eat at least every 4 hours. Plan your meals with proteins, healthy fats and fresh colorful veggies, and remove refined carbs that spike insulin. Add in 1-2 snacks between meals if you want.

5. Take fiber to feel full
Fiber-rich foods are complex carbs that take longer for your body to break down and absorb, further curbing your cravings. Eat more whole-grain breads and cereals, and produce like legumes, fruit, and starchy veggies, which are on the complex-carb list.