Posts Tagged ‘cravings’

Nutrition for PMS


Nutrition for PMS

 PMS is caused by a fluctuation in hormones during the last 2 weeks of the cycle. An increase of progesterone can cause a decrease in serotonin and endorphins which can affect mood, appetite and cravings. Other symptoms of PMS are bloating and water retention, breast tenderness, low blood sugar, irritability, and fatigue. At least 1 in 3 women experience PMS during the 2 wks before her period and can consume up to 87% more calories. Here are some easy dietary changes that may help alleviate your PMS symptoms.

 Foods to Limit:

 Salt and salty foods: PMS causes bloating and water retention and so does salt- so try not to make it a double dose and limit the salt.

 Alcohol: alcohol can increase breast tenderness and can lower your blood sugar- which can affect your mood.

 Caffeine: sensitivity to caffeine may be increased during PMS. That 2nd cup of coffee may lead to increased irritability, moodiness and breast tenderness.

 Food to Eat More of:

 Calcium: Women with PMS tend to have low calcium diets and may have lower blood levels of calcium during ovulation. PMS sufferers had improvements in symptoms such as bloating and moodiness when increasing calcium. Calcium may increase serotonin activity. Best foods for calcium: yogurt, hot chocolate, low fat cheese

 Vit D: our bodies can’t effectively absorb calcium without Vit D (mushrooms, dairy, egg yolks, wild salmon)

 Magnesium: low magnesium could lead to cramping, water retention and headaches. Women with PMS also may have lower blood levels of magnesium. Increasing magnesium through diet could alleviate these symptoms. Mg might help regulate the activity of serotonin. (spinach, sunflower seeds, almonds, whole grain bread, brown rice)

 B6: some research shows that B6 may reduce irritability, depression, and breast tenderness- Include foods high in B6 (banana, chicken, garbanzo beans)

(Reference: Food Cures by Joy Bauer, RD)