Why Do I Get Cravings, Mood Swings And Feel Irritable Before My Period?

Have you ever wondered why you struggle with cravings, mood swings and feeling irritable the week or so leading up to your period?

Well I am here to break it down for you and give you some actionable steps to take forward. You’re welcome!

Whilst there are many things to consider when it comes to PMS, the first thing I review when cravings and mood are the main symptoms is blood sugar balance.

I’ve previously discussed the blood sugar roller coaster here, and the importance of building a balanced plate of carbs, protein and fat at each meal and snack to support healthy blood sugar levels that maintain steady energy and appetite throughout the day. This is also why I created my Foundations of Nutrition short course to help you put this knowledge into practice!

Module 3 in the Foundations of Nutrition course teaches you about the importance of meal frequency for optimal blood sugar regulation, and this is a key consideration in PMS.

As you enter the luteal phase after ovulation, and the corpus luteum is making you lots of nourishing progesterone, your appetite increases. This is because progesterone is pro metabolic, it can increase thyroid function and thus the rate at which your body uses food as fuel.

This leaves your body needing extra fuel in the form of (you guessed it!) nutrients!

An additional snack or slightly larger meals should suffice. Each woman is different, but on average it is only a couple of hundred extra calories that is needed rather than a whole extra meal!

My top tip here is to pay attention to your appetite post ovulation, what time of day do you notice your symptoms occur? If it’s in the afternoon, maybe consider adding some more nutrient density to your lunch (check out this guide), or try adding in an afternoon snack if you don’t already. Do you wake up feeling irritated and moody? Make sure you’re eating something within 30-60 minutes of waking, and try adding an extra egg and piece of fruit at breakfast, or experiment having a small bedtime snack like cheese and crackers or the casein hot chocolate.

The key here is to plan your meals evenly throughout the day, and distribute your carbs, protein and fat evenly throughout your meals. Having a carb heavy breakfast like porridge made with water and fruit, or a piece of toast with jam, followed by a protein and fat rich lunch like a cheese omelette, is not a great way to distribute your nutrients. 

Leaving breakfast until 11am, then skipping lunch and snacking all afternoon is not a great way to structure your daily meals, and often results in eating a very large, heavy dinner. 

If you struggle with energy dips, sleep disturbances, increased hunger and cravings, headaches, mood fluctuations, shaking, nausea, and anxiety, then this is a sign your nutrient balance and frequency isn’t working for you. 

These are all common signs of PMS and blood sugar dysregulation. If you’re struggling with any of these symptoms then I recommend distributing your current food intake evenly over the day, starting with breakfast upon waking and eating every 3-5 hours as to not let your blood sugar dip too low, which can result in the above symptoms. 

Start with scheduling equal space between your three main meals, breakfast, lunch and dinner. Then identify where you may need to add in a small snack based on your appetite, cravings, mood and other symptoms. 

Some people benefit from three square meals a day and a small snack, other people benefit from 5-6 smaller meals throughout the day. 

If you have any questions about this please come and post them in the Facebook community, or bring them along to the next live Q&A!