PMS Diet (1)
In simple terms, a healthy PMS eating plan aims to achieve the following:
- Stabilize blood sugar levels
- Improve intake of healthy fats
- Eliminate excess fluid
- Improve nutrition
- Reduce intake of problem foods
1. Stabilize Blood Sugar Levels
Stabilizing blood sugar levels helps prevent food and sugar cravings, as well as mood swings associated with PMS. The best way to balance your blood sugar is to eat carbs that have a low value on the Glycemic Index. Here are some dietary suggestions that should improve glycemic function and blood-glucose levels.
Choose low-GI carbs, such as whole-grain starches (like wholegrain breads, brown rice, basmati rice, wholewheat pasta, noodles, sweet potatoes) rather than refined or processed starches (white bread, white rice, white pasta, potatoes). Also, eat whole fruit rather than fruit juice. Higher fiber foods (especially foods rich in soluble fiber) cause a slower rise in blood-sugar. The best sources of soluble fiber are apples, oats and beans. Eat plenty of vegetables. Not only are veggies packed with micronutrients like vitamins, minerals and phytochemicals, as a rule they are also low in calories, high in fiber and (usually) have a very low GI value.
If possible, combine some fat and protein with the carbohydrate (starch or fruit). This will slow the rise of blood sugar from the carbohydrate. For example, eat toast with two teaspoons of peanut butter rather than toast with jam. Legumes and most vegetables are loaded with nutrients and fiber and will cause a slow rise of blood sugar.
Choose lower-GI snack-foods. Instead of donuts, muffins, cakes, cookies, candy, sweets, jams, regular sodas, sugar and honey, switch to snack-foods like: fresh fruit, chopped veggies, sourdough muffins, low-fat yogurt with strawberries, unsweetened canned fruit, nuts and seeds, dried fruit, banana, baked tortilla chips and salsa, hummus, wholewheat pita with salad and light mayonnaise, and water.
2. Improve Intake of Healthy Fats
Certain fats, like Omega-3 essential fatty acids from oily fish and certain seeds offer significant health benefits and also help to relieve symptoms of PMS, like inflammation. For optimum health and weight control, it's important to restrict fat intake to no more than 30 percent of calories. Within this limit, increase intake of Omega-3 while decreasing intake of saturated fats.
Good sources of Omega-3 include: oily fish, like salmon, mackerel, sardines, herring, tuna and trout; oils, like flaxseed oil, linseed oil, hemp seed oil, canola oil; walnuts and pumpkin seeds.
3. Eliminate Excess Fluid
Symptoms of PMS like weight gain (usually fluid gain) and bloating can be alleviated by eating diuretic-type foods that help to eliminate excess fluid. Paradoxically, drinking extra water also helps. Drink at least 1.5 litres of pure water daily. Water is vital for the whole body and helps eliminate waste products.
Good diuretic foods include: melon, citrus fruits, asparagus, celery, cucumber, water cress, lettuce, tomatoes, bell peppers, carrots and onions.
4. Improve Nutrition
Certain vitamins and minerals are helpful in relieving symptoms of PMS. They include: vitamin B6, vitamin E, magnesium, potassium and calcium.
Get vitamin B6 from: wheatgerm, beans, whole grains, oily fish, bananas and chicken/turkey. Get vitamin E from: wheatgerm oil, vegetable oils, nuts and seeds, avocados, oily fish, brown rice, asparagus. Get magnesium from: nuts, seeds, lentils, bulgar wheat, brown rice. Get potassium from: bananas, dried fruits, soy flour. Get calcium from: low-fat dairy, dark leafy greens, canned fish (eg. sardines), seeds and nuts.
5. Reduce Intake of PMS Problem Foods
Certain foods exacerbate the side effects and symptoms of premenstrual syndrome, and are best avoided. Such problem foods include:
Caffeine
Reduce or caffeine in any form: coffee, tea, cola soft drinks and chocolate. Caffeine is a stimulant that may induce irritability, anxiety, depression, nervousness, headaches and insomnia. Drink herbal or fruit teas, grain coffees or hot/cold water with lemon. Fennel tea is especially effective at reducing certain PMS symptoms, such as sore breasts.
Sodium/Salt
Reduce the amount of sodium in your diet, as sodium increases water retention and symptoms of PMS like bloating. Sources of sodium include: table salt, soy sauce, salted nuts, salted snack foods, soups, some breakfast cereals, processed cold cuts, foods canned in salted water, ketchups, sauce mixes, processed cheese, margarine and butter. Also, increase your potassium intake from foods like: bananas, tomatoes, citrus fruits and most green leafy vegetables.
Dairy Products
Reduce your consumption of non-organic dairy products. These are full of estrogenic compounds and other hormones and may interfere with magnesium absorption, a mineral many PMS sufferers are deficient in. Instead, choose Soy milk or rice milk.
Alcohol
If you suffer from PMS symptoms, reduce your alcohol intake. Alcohol is bad for PMS as it upsets blood-glucose levels and inhibits the absorption and/or use of nutrients such as magnesium, zinc and certain B vitamins.
A Healthy PMS Diet Needs Exercise
Studies show that regular physical exercise relieves symptoms in many PMS sufferers. It improves lymphatic circulation, cardiovascular health and production of endorphins (the "happiness chemicals") for reduced comfort-eating.
PMS Diet Menu
This is a sample of a day's eating on a diet to relieve symptoms of pre-menstrual syndrome, shown for illustrative purposes only.
Breakfast
Smoothie:
1 cup fat-free yogurt
1 cup frozen berries (strawberries, raspberries)
1 banana
1 tbsp sesame seeds
Snack
Orange (or small handful mixed walnuts, dried apricots)
Lunch
Large serving mixed salad leaves
2 tbsp fat-free dressing
1/2 sliced avocado
2 oz cooked chicken, chopped
6 cherry tomatoes
4 whole wheat crackers
Snack
1 cup chopped melon (or, banana w. handful almonds)
Dinner
5 oz tuna steak (or skinless chicken breast)
1 tbsp sodium-reduced soy sauce
2 tbsp lemon juice
2 tbsp (dry weight) brown rice
Large salad of lettuce, cucumber, onion and celery
2 tbsp fat-free salad dressing
Dessert
Reduced-fat yogurt, sprinkled with pumpkin/sunflower/flax seeds
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