Preventing PMS with Food

April 7, 2004

PMS

Preventing PMS with Food

It’s impossible to exaggerate the importance of

good nutrition in controlling PMS. No medication can entirely overcome

the effects of a poor diet. Eating the right foods for your body

type is the most important thing you can do to prevent PMS.

Make sure you’re eating a wide variety of complex carbohydrates:

Whole grains stabilize blood sugar and help eliminate premenstrual

sugar cravings, as well as provide 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 help regulate blood sugar levels, thus stabilizing

mood swings, anxiety, and energy levels.

Soybeans 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 will 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. Plus, cruciferous green vegetables such as broccoli

and Brussels sprouts are high in the vitamins and nutrients that

help relieve PMS symptoms. 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.

Plus, 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.

Read More on PMS:

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What is PMS?

Causes of PMS

What is Your Risk of PMS?

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Nutritional Therapies

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