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;|
Read more about these bad-for-you
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,
high complex carbohydrate and protein content helps regulate
blood sugar levels, thus stabilizing mood swings, anxiety, and
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.
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.
oils such as corn, sesame, olive, and safflower
Read more about these good-for-you
For more on PMS, read on:
Your Risk of PMS
PMS Nutrient Plan