The Role of Diet in Managing PMS
The Role of Diet in Managing PMS
Ever wondered why you’re more hungry before your period? Ladies, let’s have a natter about how tweaking what’s on your plate can be a game-changer for those pesky PMS symptoms.
The phase before your period is called the Luteal phase. Your body feels more hungry during this phase because according to the American Journal of Clinical Nutrition your metabolism naturally speeds up during this phrase, as well as B vitamins to boost the production of progesterone and to stabilise blood sugar levels.
When we don’t follow the bodies lead we end up with sugar cravings, mood swings, and bloating.
So how do we curb the cravings?
First off, championing slow-burning carbohydrates like brown rice, sweet potato or millet and foods packed with vitamin B, calcium, magnesium and fibre is a must. Think vibrant veggies, like kale, collards, leek and pumpkin. These goodies are your allies in combating PMS woes.
In a 2005 Study by Archives of Internal Medicine found that women whose diets included foods with higher amounts of calcium and vitamin D had less of a risk for PMS than women who got less of these micronutrients from their foods.
Eating cooked leafy greens like mustard greens, spring greens, collards and watercress, helps to reduce fluid retention and bloating because they are high in calcium and magnesium.
So, there you have it, lovelies. A bit of mindful munching can go a long way in making PMS a tad more bearable. Let’s embrace these dietary changes and show PMS who’s boss!
| Foods to INCLUDE ✓ | Foods to AVOID ✘ |
| Complex carbs and Grains- Sweet potatoes, brown rice, millet | Foods high in salt and sugar |
| Legumes: Chickpeas, navy bean | Pesticide-heavy and GMO foods |
| Fruits like: Apples, Pears, Date, Peach, Raisin | Foods high in caffeine and alcohol |
| Vegetables: Cabbage, Cauliflower, Collard, Onion, Parsnip, Leek, Squash, Ginger, Celery, Cucumber, Radish | Foods high in inflammatory compounds, like processed vegetable oils and sugary snacks |
| Nuts and Seeds: Walnut, Pine nut, Sunflower seeds, Sesame seeds | Fried foods: french fries, onion rings, fried chicken, fried pastries like donuts. |
| Meat: Beef, Turkey, Cod, Hailbut, Flounder | Processed soy (like soy milk, soy meat, soy cheese, soy yogurt) |
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