Do you need a list of healthy PMS-friendly foods—that is, food that can help quiet your premenstrual symptoms?
Most women have “that time of month” when PMS symptoms make going about their regular day more difficult. From headaches to moodiness to bloating, the discomfort of PMS can be frustratingly intrusive.
Often, women turn to junk food to satisfy their cravings and get a little bit of comfort. But, you may be surprised that there are lots of other, healthier foods that actually do a better job controlling symptoms of PMS. Here are 18 different foods that can positively impact your monthly experience.
Omega-3 may help PMS depression
Feelings of melancholy can also be a symptom of PMS. In this case, you may benefit from omega-3s, such as those found in grilled salmon, fortified eggs, and chia seeds. These fatty acids have been shown by research from Harvard-affiliated McLean Hospital to have similar effects to antidepressants. On the other hand, stay away from alcohol, which can actually make your mood more depressed.
Try foods high in lean protein and B12 for energy
Lethargy brought on by PMS can be alleviated by the consumption of lean beef, turkey, and chicken. These meats have Vitamin B12, which imparts energy, and their protein can help you keep a clear mind.
Fiber is your pre-menstrual friend
High fiber vegetables such as broccoli, brussels sprouts, and artichokes can help to alleviate bloating because they also have a high water content. This water helps to keep things running smoothly so that you do not experience a buildup of puffiness and gas.
Complex carbs can sooth the PMS mood swings
Irritability is a common symptom of PMS and can lead to a short temper and a persistent feeling of discontent. One solution to this problem is to eat more complex carbohydrates, such as those contained within wheat berry, quinoa, and popcorn. One study, published in the Archives of Internal Medicine, found that those who followed a low-carb diet were more likely to suffer from negative emotions such as depression, anxiety, and anger. On the other hand, complex carbs increase the amount of serotonin in your body and provide energy that will keep you from feeling hungry shortly after you eat.
Eat for a sounder sleep
PMS can make it difficult to sleep for many women. And, according to a study at John Hopkins University in Baltimore, lack of sleep can exacerbate pain like menstrual cramps. To get more sleep, consider eating bananas. Bananas contain melatonin, a hormone proven to help regulate the body’s natural rhythms and enhance sleep.
Vitamin A helps skin
Hormonal acne can be combated with the consumption of dark green leafy vegetables like kale, spinach, and romaine lettuce. The Vitamin A in these foods can moisturize skin, fight acne, and block skin-damaging UV radiation.
Munch on magnesium for headaches
Magnesium, which is found in pumpkin seeds, can often alleviate the headaches that are sometimes a symptom of PMS. This mineral can relax blood vessels that are contributing to your headache. Pumpkin seeds are an easy snack and are tasty when baked.
High protein to alleviate PMS cravings
In order to avoid PMS cravings that can exacerbate your symptoms (such as chips, whose salt can make bloating worse), stay full by eating high protein, high fat foods like eggs. For example, create an energy omelet with one whole egg, two egg whites, a half a cup of cottage cheese and two ounces of turkey.
Fighting PMS symptoms is no joke. With the right foods, however, you can reduce the number and severity of symptoms you have, and feel better all month long.
Because uterine fibroids share certain symptoms with premenstrual syndrome (abdominal pain, bloating, constipation), some women may assume their symptoms are simply a part of PMS. But uterine fibroids can be more serious than PMS, so it is important to talk with your doctor if you have possible symptoms of fibroids.
Viva Eve may help alleviate your fibroid symptoms
Severe pre-menstrual symptoms may also be caused by the presence of uterine fibroids or a condition called adenomyosis.
The doctors at Viva Eve have years of experience in the treatment of uterine fibroids and adenomyosis through uterine fibroid embolization (UFE). Everyone at Viva Eve is committed to providing high-quality, personalized care for every patient. We’ll partner with you to determine the best way to treatment.