Fight PMS with Food!
Almost 100% of women have experienced premenstrual syndrome symptoms at some point in their lifetime with ranging side effects from mild to severe. Bloating and fatigue, and don’t forget irritability or mood swings, are all just a few common symptoms that most of us women can agree make PMS a serious PITB (pain-in-the-butt). But what if there was something you can do to help fight this annoying monthly occurrence with just a few lifestyle changes? By making some small and simple adjustments to your diet and daily routine, you can fight back against hormonal changes, even when “its that time of the month!”
Studies show that certain nutrients in foods have been linked to significantly reducing PMS symptoms.
1) Calcium – With the leading evidence in effectiveness, calcium intake for women should be 1,000-1,200mg/day. Food sources include dairy products, dark leafy greens, nuts, beans and bony fish (salmon, sardines).
2) B-vitamins – Since high amounts of b-vitamins can have negative, or adverse effects, it is best to focus on food sources only. Fatty fish, whole grains, dairy, soybeans, avocados, leafy greens, chicken, beef, and nuts are all rich sources.
3) Magnesium – While not as many studies have proved the effectiveness of magnesium for PMS, consuming adequate amounts through beans, nuts, and whole grains is still recommended.
DOs & DON’Ts for treating PMS symptoms, especially a few days before you get your period:
DO drink plenty of water, or at least 60 ounces per day, which helps to flush out excess sodium that leads to bloating.
DON”T consume more than 2300mg of sodium per day which (as mentioned above) can make swelling worse.
DON’T rely on carbonated beverages for hydration as it the bubbles only trap more air in your abdomen.
DO enjoy regular exercising including cardio and stretching to improve your mood and energy.
DO eat regular meals, or about every 4-5 hours throughout the day, to help control appetite, cravings, and energy.
DON”T drink more than 16 ounces of caffeine per day as that can make energy crashes and fatigue more severe later on.
DO eat plenty of veggies filled with water, fiber, and nutrients that can keep you full and flush out excess water retention.
DO reward yourself on occasion but with no more than 100 discretionary calories per day. In other words, if you’re craving chocolate, have some! But only 100 calories worth.
DON’T take on too many tasks or load up your schedule the week before your period as stress and tension levels tend to go up due to hormones.
DO get enough sleep every night, or about 6-8 hours, to help control mood.