For PMS
Is a sad mood and triple serving of Ben and Jerry’s your first clue that PMS is right on schedule? Do you dread the constant carb cravings leading up to your period? It might be hard to overcome those cravings right before your period, but you can do it and the benefits are well worth it. According to Von Ohlen, women generally feel a change 30 days after changing their diets, and women on birth control can usually experience changes after two months. Here are the top tips to reduce your PMS.
1. Stay away from sugar
Along with bloating, fatigue and depression, the most notable symptom that sugar perpetuates is mood swings. According to Von Ohlen, a woman's period creates a higher demand for energy. Simple sugars will deliver quick energy, but subsequently require more insulin to break down. This causes highs and lows in blood sugar levels as well as highs and lows in your mood.
Laboranti adds that the quick upswing in blood sugar levels caused by eating sugars (as well as refined and over-processed foods), followed by a rapid decrease only results in hunger and that vicious cycle – you know all too well – that causes overeating on your period.
2. Limit your sodium
Although bloating is bound to happen naturally during PMS, sodium can drastically increase bloating before or during a woman's period. “The natural causes of bloating come from a hormone called aldosterone,” says Von Ohlen, “and released from adrenal glands, it tells the body to reabsorb sodium, which causes the water content of the blood to increase.” Additional sodium causes the bloating process to accelerate. Decrease your intake of salty foods during the week before your period and during your period to reduce bloating.
3. Avoid saturated fats
High fat animal products such as red meat, whole dairy and butter can worsen your PMS symptoms. According to Laboranti, a high intake of saturated fat may contribute to breast tenderness by affecting certain prostaglandins in the body.
In fact, Von Ohlen takes a less popular stance in suggesting that women should avoid dairy products all together, and resort to calcium supplements in order to avoid the fat and hormone content in dairy products, among other concerns
4. Drink less caffeine and alcohol
Even though it gets many people through their day, caffeine can increase estrogen levels making already uncomfortable PMS symptoms like breast tenderness worse. Alcohol, too, can enhance PMS symptoms, such as depression and headaches. Many symptoms of PMS can sometimes be alleviated by better hydration, as Laboranti suggests, "decaffeinated beverages and water, of course, are best!"
5. Increase your intake of healthy foods to reduce PMS
A healthy diet (and regular exercise) can help relieve your PMS symptoms. Laboranti recommends a diet that is rich in whole grains, vegetables, fruits, lean protein, seeds and nuts (in controlled proportions).
Similarly, Von Ohlen also suggests walnuts and pumpkin seeds as a healthy snack, and eating salmon, mackerel and halibut for its omega-3 fatty acids.
6. Supplements to alleviate symptoms
If fish is not your preferred dish, there are supplements you can take to still get the omega-3 fatty acid benefits. Fish oil can be bought at your local drug store and as well as vitamin B6 (no more than 100 mg per day) and magnesium (at least 200 mg per day) which both nutritionists recommend.
Laboranti adds that there has been some research indicating higher magnesium and vitamin B6 may help reduce anxiety related to PMS. In addition, calcium comes highly recommended by both nutritionists, as a few studies have shown that calcium (above 1000 mg per day) can help alleviate PMS symptoms overall by 50 percent.
You may not be able to completely eliminate PMS but you can change your diet to reduce the severity of your PMS symptoms.
For more information on female issues, visit these links:
Treating uterine fibroids with uterine artery embolization
PMS and pain: Diagnosis and treatments
Menorrhagia: Extreme periods can be treated
