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.
Vitamin D: General PMS symptoms; helps your body use calcium.
Magnesium: Mood, water retention.
Vitamin B-6: Irritability; depression; breast tenderness.
Manganese: Irritability; depression; tension.
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)
- 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)