Conquer your PMS with Food!

November 30, 2018

For many, the week or so before your period can mean a whole list of miserable symptoms. From cravings to fluid retention and moodiness, these are the things that make women dread (and some men!) 'that time of the month.' But, I'm here to let you know it doesn't always have to be that way! With a few changes in diet and lifestyle, you can minimize your symptoms and maybe even eliminate them! Here are my favorite food choices to help support your hormones during this time based on some of the symptoms you may be experiencing. 


Focus on these foods a week or so before your period:

  • Sunflower & Sesame seeds

  • Cruciferous vegetables

  • Brown Rice

  • Dark leafy greens

  • Wild Alaskan salmon

  • Apples, Peaches & Pears

  • Pumpkin, Sweet Potato, & Squash

  • Walnuts, chia & hemp seeds

  • Chickpeas 


For overall ease of symptoms, decrease your salt intake and avoid caffeine, alcohol and refined carbohydrates.


Include these foods that are rich in Vitamin D to help with  anxiety, depression, mood swings, headaches, water retention, food cravings, and fatigue:

  • Dark leafy greens & vegetables

  • Whole grains

  • Mushrooms

  • Canned salmon & sardines

  • Nuts, especially walnuts

  • Beans, especially chickpeas & navy beans

  • Organic, free-range eggs



For fatigue and heavy flow, choose some of these iron sources:

  • Spinach, kale

  • Lentils & beans

  • Turnip & beet greens

  • Molasses

  • Tomato concentrate puree

  • Pumpkin seeds

  • Dried apricots


For fluid retention, mood swings, breast tenderness and insomnia, choose some of the magnesium rich sources:

  • Dark leafy greens

  • Avocados

  • Beans & legumes

  • Fish

  • Nuts & Seeds

  • Whole grains, brown rice & millet 


Additional factors like exercise, stress, excessive weight, smoking, and/or other health conditions may also be affecting your symptoms, so it's important to take a holistic approach. But, adding these foods into your diet may be the first step and will likely help you find some relief. 




Disclaimer:  The information shared on this website is for general purposes only and has not been reviewed by the FDA. The information is not intended to treat, cure or prevent any disease or medical conditions and is not intended to take the place of advice from your medical professional. You should seek the care of your doctor before changing dietary or lifestyle habits. You are solely responsible for your health care and activity choices.



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