9 Diet Changes To Help Conquer PMS

Premenstrual syndrome, known more commonly as PMS, can be used to describe a broad range of symptoms related to the menstrual cycle. These symptoms can be emotional or physical, and can manifest themselves in a variety of ways. In any case, if you're a woman who's had her period, there's a good chance you've experienced some of the negative effects of PMS.

I meet so many women who suffer terribly from PMS. PMS is believed to be directly hormone related and very much affected by nutrition and lifestyle. Common symptoms include: acne, fatigue, irritability, boating, confusion, mood swings, breast tenderness, fluid retention, cravings, anxiety and weight gain. PMS can be debilitating, affecting lifestyle, work life, education, relationships and daily routines.

The good news is that through optimum nutrition and some lifestyle changes, PMS symptoms can be relieved. Here are nine tips to help you the next time PMS symptoms knock you out.

1. Cut back on refined sugar, salt, caffeine (coffee, tea, and soft drinks), dairy, and alcohol.

These are all inflammatory in the body and worsen PMS symptoms.

2. Eat more fatty acids.

Nuts, seeds, fish, or potent supplement (get help from your nutritionist on the supplement) are healthy sources of fatty acids, which have an anti-inflammatory effect.

3. Increase fiber — fruit, veggies, legumes, seeds, and grains.

Fiber can help with cravings, balance hormones and absorbs the excess estrogen in the gut- preventing it from going into the blood and causing inflammation.

4. Don’t be afraid of carbs — just stick to the good ones! 

Cut out all white and refined carbs and choose whole grain, quinoa, legumes, oats, or brown rice instead!

5. Add phytoestrogens to your daily diet. 

Phytoestrogens can be found in beans, peas, legumes, flaxseeds, and can have a hormonal balancing effect.

6. Increase calcium and magnesium consumption. 

Great sources of calcium and magnesium are nuts, seeds, and dark, leafy greens! Or, you can invest in a supplement form.

7. Up your intake of broccoli and cauliflower. 

These cruciferous veggies sweep out excess estrogen.

8. Make sure to include protein with each meal.

Consuming protein — and snacking smartly — can help you beat cravings.

9. Supplements to consider with assistance from your nutritionist:

Primrose oil, fish oil (essential fatty acids), B-complex, vitamins E and C, and magnesium.

Ready to learn more about how to unlock the power of food to heal your body, prevent disease & achieve optimal health? Register now for our FREE Functional Nutrition Webinar with Kelly LeVeque.

Jessica Sepel

Jessica Sepel is a qualified Sydney nutritionist, author, health blogger, and wellness coach. You may recognize her from her beautiful recipes—she is the beloved voice of very active Facebook and Instagram profiles featuring daily food inspiration and health mantras. As a regular contributor to Vogue Australia, mindbodygreen, and a variety of international publications, Jess continues to expand the JSHealth brand to savvy women who want to prioritize wellness in their busy lives. Her second eBook, The Clean Life, was massively successful worldwide, and Pan Macmillan Australia is publishing The Healthy Life later this year as a culmination of the wisdom Jess has gained through healthy living. For more easy and delicious recipes, check out the JSHealth Program: an eight-week plan to help you quit diets forever, find a balanced weight, and live a healthy life. For more information, visit www.jessicasepel.com.
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