You probably have experienced food cravings at least once during your menstrual cycle. Those moments where only chocolate seems to suffice or when only a bag of salty chips can quell that overpowering desire. 

It’s not just a random longing. It’s a call from within, signaling a deeper story about your hormones and health.

The week leading up to menstruation can sometimes feel like a roller-coaster, with mood swings, bloating, and, of course, those specific PMS food cravings that seem impossible to ignore. 

While some dismiss food cravings as just another symptom of PMS, emerging studies suggest a fascinating link between these cravings and insulin sensitivity. Before diving into the connection, let’s first grasp the meaning of insulin sensitivity.

What is insulin sensitivity?

Insulin is a hormone made by the pancreas. Its primary function is to help glucose from the food you eat enter your cells, where it’s used for energy. 

When you have high insulin sensitivity, your cells respond well to insulin, making it easier to keep blood sugar levels normal. If you have low insulin sensitivity, your cells won’t respond well to insulin. Over time, this can lead to high blood sugar and potentially type 2 diabetes.

Insulin sensitivity changes during your menstrual cycle. It drops in the phase between ovulation and menstruation. This drop in insulin sensitivity could be a reason why you experience food cravings before your period. 

These changes can have a significant effect on your health long term if not kept in check. That’s why monitoring insulin sensitivity is important so you can manage your health effectively.

PMS cravings: More than just a whim

The days approaching menstruation can be challenging for many women like yourself. One common experience is an intense desire for certain foods, notably those high in sugars and fats. 

It’s crucial to recognize that these aren’t whimsical desires, nor are they a mere excuse to indulge. They stem from biological processes that can significantly impact your health and well-being.

Why do we experience PMS food cravings?

Our bodies react to hormonal changes during the menstrual cycle, influencing our mood and behavior. The hormones behind these changes are progesterone and estrogen. While estrogen elevates mood and supports bone and heart health, progesterone thickens the uterus lining and can cause tiredness. 

In the days leading up to menstruation, estrogen levels drop while progesterone levels can surge. Dropping estrogen causes mood swings and fatigue while rising progesterone can make us feel slow, increase our appetite, and weaken our body’s response to insulin, intensifying PMS food cravings.

Throughout the menstrual cycle, insulin sensitivity isn’t constant. During the luteal phase, which is the time after ovulation and before menstruation, many women experience reduced insulin sensitivity. 

Low insulin sensitivity means your cells struggle to use sugar from the blood. This can lead to high blood sugar levels, putting you at risk for type 2 diabetes.

In response, the body makes more insulin, which can lead to weight gain and heart issues.

This also makes you crave foods high in sugar and carbs, which can worsen your insulin response and diet over time.

Implications for health

When insulin sensitivity drops, your cells become less efficient at using glucose. In response, your body might develop an increased appetite for quick sources of energy, such as sugars. This is because sugars can be swiftly broken down into glucose, providing an instant energy boost.

Understanding the link between insulin sensitivity and PMS food cravings is more than just gaining knowledge. Knowing that these cravings come from real changes in our bodies helps us healthily deal with them. 

Giving in to the desire for sugary and fatty foods every month isn’t just a small diet slip. It can pave the way to serious health problems, like becoming overweight, having heart issues, or feeling persistently sad or anxious. 

Consistently high sugar levels in our blood can also make our bodies less good at using insulin, which can create an ongoing, worsening cycle and might lead to health conditions like diabetes. This can be pretty tough to manage. 

So, knowing why these cravings happen helps us make smart, health-focused choices, helping us manage PMS and look after our overall health, too.

Best foods for PMS cravings

When faced with intense cravings, knowing the best foods for PMS cravings makes a significant difference. Below are some suggestions to help maintain a balanced diet:

Complex carbohydrates

Foods rich in complex carbohydrates release sugar slowly into the bloodstream, helping stabilize blood sugar levels. Examples include:

• Quinoa: This versatile grain can be included in salads, side dishes, or even as a breakfast cereal alternative.
• Barley: A wonderful addition to soups and stews.
• Gluten-free bread: Opt for gluten-free bread with no added sugar or yeast. 

Lean proteins

These foods offer lasting energy without causing rapid sugar spikes.

• Fermented tofu: A vegetarian favorite, fermented tofu, like tempeh, can be easily added to your meals.
• Chicken and turkey: Opt for skinless and baked or grilled preparations.
• Seafood: Especially fatty fish like salmon, mackerel, trout, and sardines, which not only are great sources of lean protein but also provide beneficial omega-3 fatty acids.

Healthy fats

These can help satisfy hunger and provide essential nutrients.

• Avocado: A versatile fruit, great in salads, sandwiches, or even smoothies.
• Raw nuts: Almonds, walnuts, and cashews can be a handy snack. Opting for raw over roasted or salted preserves their natural nutrients and avoids added oils or sodium.
• Olive oil: Opt for extra virgin olive oil for salad dressings or light sautéing.
• Coconut oil: A healthy fat that’s easy for the body to use for energy.

Green leafy vegetables

Foods like spinach, kale, and chard are rich in essential nutrients and can help curb cravings.

Berries

Blueberries, strawberries, and raspberries can be a sweet treat that doesn’t spike your blood sugar dramatically.

How to increase insulin sensitivity during the menstrual cycle

As you can see, there’s often a drop in insulin sensitivity during the menstrual cycle, especially during the luteal phase. Thankfully, there are ways to counteract this and increase insulin sensitivity:

Engaging in physical activity

Exercising has a lot of benefits for your health, including an increase in insulin sensitivity. If you’re still new to exercising, you don’t have to go all out on day one. You can start slow and increase your physical activity as you get used to it. 

Regular movement is key. Here are some physical activities you can try: 

• Aerobic exercise: Activities like brisk walking, jogging, or cycling can help increase insulin sensitivity by allowing muscles to use glucose more effectively.
• Resistance training: Lifting weights or resistance band exercises can also improve insulin sensitivity, as muscle contractions push glucose into cells.

Balanced diet

Maintaining a balanced diet is crucial not only for overall health but also for optimizing insulin sensitivity. Begin by incorporating nutritious foods gradually, understanding that every meal counts towards your well-being. Here are some dietary changes we suggest:

• Fiber-rich foods: Foods such as beans, lentils, and vegetables can improve insulin sensitivity by slowing the digestion and absorption of sugars.
• Minimize refined sugars: Reducing the intake of sweets, sodas, and other sugar-laden foods can help maintain stable blood sugar levels.

Supplements

Some natural supplements have shown promise in aiding insulin response. We at Healing Blends Global always support healing with nature. Our herbal supplement line is specially formulated by our founder, Dr. Charlie Ware, and was crafted to provide individuals who want an effective yet natural option for healing. 

Some of our herbal blends that aid in increasing insulin sensitivity include:

• A1 Care: A Healing Blends herbal supplement that keeps blood sugar levels steady and boosts the processing of glucose.
• Evenflo: This herbal blend is made with phytochemicals that help reduce swelling, improve blood flow, produce more red blood cells, lessen pain, and give you more energy.
• Less Stress: Less Stress by Healing Blends helps naturally boost mood and focus, lessen irritability, aid digestion, and make you feel calm and relaxed overall.
• Peaceful Calm: Peaceful Calm contains herbs that support mental balance and well-being. Taking it regularly can reduce anxiety, improve sleep, and boost focus and daily energy.

We also support other research-backed supplements to aid in increasing insulin sensitivity, such as probiotics. These are beneficial bacteria that support gut health. A healthy gut can improve digestion and play a role in regulating insulin and managing cravings. 

We highly recommend probiotics from Protren. These probiotics contain three bacteria strains that have 100% survivability until they reach your stomach. Their probiotics are clinically tested and contain no artificial colors or GMOs.

Conclusion

Understanding the link between your PMS food cravings and insulin sensitivity can change how you view your body’s signals. When you know why you’re craving certain foods, it’s easier to make choices that support your overall health. 

Remember, it’s not just “that time of the month” making you want sugary or fatty foods. It’s how your body responds to hormonal changes.

If you often find yourself giving in to these cravings or think you might have issues with insulin sensitivity, talk to Dr. Ware TODAY! You deserve to feel your best, and we can help you figure out the best path forward.