Premenstrual syndrome is a common complaint that many of my clients and women in general experience. Mood swings, fatigue, bloating, fluid retention, breast tenderness, acne breakouts, headaches cravings and pain are all extremely common but significant symptoms experienced in the week leading up to the start of a new menstrual cycle. The good news is that many PMS symptoms can improve with some simple dietary changes. In addition to avoiding common triggers such as caffeine, sugar, refined carbohydrates, excess sodium, MSG and inflammatory fats and oils try incorporating more of the following foods into your daily diet.
Dark Leafy Greens:
Dark leafy greens (such as kale, spinach, chard, collards, arugula, dandelion greens, bok choy and many more) are loaded with concentrated, powerful nutrition. They are a good source of magnesium, an essential mineral that helps to relax tense or contracted muscles and blood vessels that can lead to cramps, pain and headaches in addition to helping calm the body, mood and the nervous system. Magnesium also helps prevent cravings for certain foods such as excess chocolate, pasta and sugar that leave many feeling even worse. Calcium has long been shown in numerous studies to help reduce PMS symptoms and is an essential component in building strong bones. Iron helps to increase energy and prevent iron deficiency anemia. Vitamin E is also helpful in reducing PMS symptoms by helping balance hormones including inflammatory prostaglandins.
Dark leafy greens are also an excellent source of folate, a B vitamin that I like to call the fertility vitamin. While most people are aware that folate helps prevent neural tube defects like spina bifida in babies, did you know that adequate intake of folate before and during pregnancy it is also linked to a reduced risk of autism, heart defects, cleft lips, among other birth defects? It has also been shown to help reduce the risk of premature birth and low birth weight and deficiency is linked to subfertility in both women and men. This makes it so vitally important that all women are getting enough folate daily; especially if they are trying to get pregnant or would like to do so in the future. Try my Bikini Body Primavera for a healthy dose of greens.
Avocado:
Avocado is a rich source of inflammatory fats that help balance both hormones and blood sugar. One cup of fresh avocado contains 39% of your daily fiber that helps to balance blood sugar highs and lows, improve digestion and reduce bloating. Vitamin B6 is often lacking in women suffering from PMS and has been shown to help the emotional symptoms of PMS such as irritability, depression and particularly anxiety. Avocado also contains folate and potassium which helps reduce excess fluid retention. Try my ultra simple 5 minute guacamole for a healthy snack!
Raw Cacao and Dark Chocolate:
Chocolate is the stereotypical PMS craving, often due to a deficiency in magnesium. Dark chocolate (80% cocoa or higher) and raw cacao are also contain the alkaloid theobromine which opens up blood vessels to improve blood flow which can reduce headaches and acts as an aphrodisiac. PEA is a precursor to serotonin which helps us feel relaxed, happy and calm. So go ahead and enjoy a little quality dark chocolate or my raw Turtles!
Broccoli:
Broccoli is loaded with calcium, magnesium, iron, fiber and folate, but it also contains the compound indole-3-carbinol or I-3-C. I-3-C is a special compound found in raw cruciferous vegetables that helps reduce excess estrogen in the body and balance hormones. So many of us are estrogen dominant due to chronic exposure to endocrine disrupting xenoestrogens found in plastics, herbicides and other chemicals in addition to estrogen exposure through our food (meat, dairy etc.) I-3-C in combination with taking steps to help minimize xenoestrogens exposure helps to bring back balance. Just be cautious with eating raw cruciferous vegetables if you suffer from hypothyroidism; these raw veggies also contain goitrogens which interferes with thyroid hormones. Try my Better than Takeout Veggie Stir-fry!
Organic Goat or Sheep’s Milk Yogurt:
Organic is always best, but it is especially important when it comes to animal products to avoid exposure to antibiotics and bioengineered growth hormones. Goat and sheep’s dairy is in general easier to digest and tolerated much better than cow’s dairy. Fermented dairy products, such as yogurt or kefir also improve digestibility significantly by breaking down the lactose that many with lactose intolerance struggle to digest and provide healthy probiotics.
Goat’s milk yogurt is high in protein, calcium and potassium. It also contains 34% of your daily tryptophan; an essential amino acid that is a precursor to serotonin among other functions. Serotonin helps us to feel happy and relaxed in addition to helping us sleep (think the post-Thanksgiving turkey coma) also helps reduce sugar cravings. For the healthiest goat or sheep’s yogurt choose a variety that is organic, low fat and unsweetened (add your own fruit and/or raw nuts) and grass fed when possible (but it can be tough to find.)
Sprouted Brown Rice:
Sprouted brown rice is much easier to digest than unsprouted brown rice which helps reduce GI distress and bloating. It is also loaded with B vitamins, magnesium, selenium and 88% of your daily manganese, a mineral that has been shown to help ease PMS symptoms when combined with calcium. It also has 19% of your daily tryptophan and is a source of fiber to help keep digestion running smoothly.
Wild Salmon:
Of course when it comes to anything condition that is hormonal or inflammatory wild salmon always makes the list. Wild salmon is a source of high quality protein to help balance the blood sugar and keep us feeling fuller for longer. It also contains B vitamins including B6, selenium and magnesium. Of course wild salmon is an excellent source of anti-inflammatory, hormone balancing omega 3 fatty acids as well.
Raw Pumpkin Seeds:
Raw unsalted pumpkin seeds are packed full of magnesium, calcium, manganese, iron and omega 3 fatty acids. They are also a good source of zinc, a deficiency of which has been associated with PMS symptoms and infertility and is an important mineral in hormone production and acne prevention and healing.
Bananas:
Bananas are great for PMS for a number of reasons. They are a concentrated and healthier source of sweet carbohydrates which can help calm a sweet craving, especially if combined with a little dark chocolate or raw cacao. It is also high in vitamin B6, manganese, potassium and tryptophan. Try my Pina Colada Smoothie for bananas and super anti-inflammatory power!
Asparagus:
Asparagus acts as a natural diuretic, gently flushing out excess retained fluid. It is also a good very low calorie source of folate, vitamin E and anti-inflammatory vitamin C.
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All material found on www.thenutritionista.ca is intended as general educational material only and should not be considered medical or nutritional advice. It is not intended to diagnose, treat, or cure any medical condition and has not been evaluated by the FDA. Please consult with your personal physician before implementing any health, nutrition, supplement or exercise program to ensure its safety and suitability for your specific individual situation
