The Women’s Diet: Conquering PMS Through Nutrition

It’s impossible to overestimate the importance
of good nutrition in controlling PMS. No medication can entirely
overcome the effects of a poor diet. The Women’s Diet is more than
just a diet for PMS, however; it’s really the basic diet that every
woman above the age of puberty should follow.

Make sure you rotate your foods to minimize symptoms
of food allergies, which can be worse just before your period; eat
heavier meals early in the day and lighter meals in the evening;,
chew thoroughly; and make changes in your diet slowly, typically
one at a time. I don’t expect you’ll throw away every high-stress
food in your cupboard because you have PMS!

Foods that make PMS worse

	Foods high in refined sugar, caffeine, saturated fats and salt;
	Highly processed foods full of additives;
	Dairy products;
	Alcohol.

Read more about these “bad-for-you”
foods.

Foods that Help Prevent PMS

Complex carbohydrates are very important in the
Women’s Diet, since they’re high in fiber, which binds to estrogen
in the intestinal tract so it’s passed out of the body. If high
levels of estrogen are your problem, this may help.

	Whole grains. These complex carbohydrates stabilize blood sugar and help eliminate premenstrual sugar cravings, as well as providing excellent sources of protein, fiber, and various vitamins and minerals critical to premenstrual health. Avoid, if possible, wheat and gluten products, which may worsen PMS bloating, weight gain, and gas.
	Legumes. The high complex carbohydrate and protein content helps regulate blood sugar levels, thus stabilizing mood swings, anxiety, and energy levels.
	Soybeans. An excellent source of plant estrogens, they help relieve PMS symptoms by competing with your own levels of estrogen for receptor sites on cells when your estrogen levels are too high.
	Seeds and Nuts. Stick with raw and unsalted; roasted and salted with only make your symptoms worse. If you have acne, or are subject to premenstrual weight gain, eat only very small amounts.
	Vegetables. Stick with leafy green vegetables such as kale, collards, and mustard greens, root vegetables such as carrots, turnips, and parsnips, and cruciferous green vegetables such as broccoli and Brussels sprouts, high in the vitamins and nutrients that help relieve PMS symptoms. The high complex carbohydrate and fiber of red, orange, and yellow vegetables also help reduce PMS-related blood sugar and mood swings, while their high vitamin A content helps regulate heavy menstrual bleeding and premenstrual acne.
	Fruits. The best fruits for PMS are seasonal, grown in temperate climates, such as apples and pears, which have more fiber and less sugar.
	Poly-and monounsaturated oils such as corn, sesame, olive, and safflower

Read more about these “good-for-you”
foods.

For more on PMS, read on:

Your Risk of PMS
Causes
of PMS
Types of
PMS
The
PMS Nutrient Plan