Conquer your PMS with Food!
- mirandaapel
- Nov 30, 2018
- 2 min read
For many, the week or so before your period can mean a whole list of miserable symptoms. From cravings to fluid retention and moodiness, these are the things that make women dread (and some men!) 'that time of the month.' But, I'm here to let you know it doesn't always have to be that way! With a few changes in diet and lifestyle, you can minimize your symptoms and maybe even eliminate them! Here are my favorite food choices to help support your hormones during this time based on some of the symptoms you may be experiencing.
Focus on these foods a week or so before your period:
Sunflower & Sesame seeds
Cruciferous vegetables
Brown Rice
Dark leafy greens
Wild Alaskan salmon
Apples, Peaches & Pears
Pumpkin, Sweet Potato, & Squash
Walnuts, chia & hemp seeds
Chickpeas
For overall ease of symptoms, decrease your salt intake and avoid caffeine, alcohol and refined carbohydrates.
Include these foods that are rich in Vitamin D to help with anxiety, depression, mood swings, headaches, water retention, food cravings, and fatigue:
Dark leafy greens & vegetables
Whole grains
Mushrooms
Canned salmon & sardines
Nuts, especially walnuts
Beans, especially chickpeas & navy beans
Organic, free-range eggs
For fatigue and heavy flow, choose some of these iron sources:
Spinach, kale
Lentils & beans
Turnip & beet greens
Molasses
Tomato concentrate puree
Pumpkin seeds
Dried apricots
For fluid retention, mood swings, breast tenderness and insomnia, choose some of the magnesium rich sources:
Dark leafy greens
Avocados
Beans & legumes
Fish
Nuts & Seeds
Whole grains, brown rice & millet
Additional factors like exercise, stress, excessive weight, smoking, and/or other health conditions may also be affecting your symptoms, so it's important to take a holistic approach. But, adding these foods into your diet may be the first step and will likely help you find some relief.
Disclaimer: The information shared on this website is for general purposes only and has not been reviewed by the FDA. The information is not intended to treat, cure or prevent any disease or medical conditions and is not intended to take the place of advice from your medical professional. You should seek the care of your doctor before changing dietary or lifestyle habits. You are solely responsible for your health care and activity choices.
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