It’s estimated that at least 85 percent of women have at least 1 PMS symptom each month. These symptoms can range from mild to “I’m not leaving my bed” status – but even mild symptoms are super annoying. Here’s a few tips on eating to reduce PMS symptoms. Don’t forget to follow us on Twitter to see what we eat!
Getting enough of each nutrient can help reduce your symptoms.
Calcium: Mood, bloating, and cramps.
Find it in: Nonfat/low-fat yogurt, milk, cheese, kefir; fortified soy, almond, hemp, rice milk; some greens (broccoli, kale); almonds; calcium-processed tofu
Vitamin D: General PMS symptoms; helps your body use calcium.
Find it in: Nonfat/low-fat fortified dairy products; fortified soy, almond, hemp, rice milk; egg yolks; mushrooms (especially shiitake); wild salmon (even canned!), mackerel, sardines, herring; fortified cereals
Magnesium: Mood, water retention.
Find it in: Nuts & seeds; spinach; Swiss chard; whole grains; soy beans, tempeh; sweet & white potatoes; beans; artichoke hearts; wheat germ; flax seed
Vitamin B-6: Irritability; depression; breast tenderness.
Find it in: Chickpeas; lentils; peanuts/peanut butter, pistachios; wild salmon, shrimp; lean beef, pork, chicken; white potatoes (with skin), sweet potatoes; peppers, broccoli, Brussels sprouts;oatmeal, barley, brown/wild rice; bananas, apricots, watermelon, strawberries; eggs; tofu; avocado; fortified whole grain cereal; whole grain bread
Manganese: Irritability; depression; tension.
Find it in: Pineapple, raspberries; spinach, collard greens; pecans, walnuts, flaxseed, pumpkin seeds, sunflower seeds; soybeans, soy nuts, tempeh; oats, quinoa, amaranth, brown rice; lima beans, lentils
Don’t forget these basics:
- Avoid salty foods (they can increase water retention and make you feel bloated)
- Avoid alcohol (it can increase breast tenderness and cravings)
- Avoid too much caffeine (can magnify symptoms like anxiety, moodiness, breast tenderness)
- Try chamomile tea (can help relieve cramps and aide in relaxation/sleep)
- Get enough sleep (makes everything better)
The bottom line:
- Eat REAL food daily for as many meals/snacks as you can
- Don’t eat EXACTLY the same thing every day
- Eat balanced meals and snacks that include whole grains, beans, fruits & veggies, nuts & seeds, nonfat/low-fat dairy (or fortified alternatives); lean meat/poultry/tofu
- Don’t drink alcohol in excess or use caffeine in excess
- Get enough sleep (at least 7-8 hours)
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Great post! Even though I’m a guy i still think these eating tips can apply to me. Love the twitter CJ….and Whitney AWESOME new car but it’s going to be a crazy amount of work to keep up.
Yay, I tookk a bunch :D :D :D
Holy drama Queen. You’d think he was in a car accident or something.
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