I WANT IT ALL: Feeding your PMS
Dietary Do’s and Don’t of PMS
If you’re anything like me, you can be found scouring the snack aisles at Walgreen’s near the end of the month — every month. Nothing sounds better than lying in bed, watching Hulu, and eating a party size bag of chips… alone!
Hey now, I don’t always finish the entire bag in one sitting. While it makes me feel good as I’m chomping away in the dark, I feel kind of gross afterwards and my PMS is still haunting me. You too? Well, I did some research and thought I would share some diet do’s and don’ts for our special time of the month!
1. Eat plenty of whole grains, fruits, veggies, and lean protein.
This is more of a lifestyle change, but including foods like oatmeal, brown rice, and fresh produce in your everyday diet can help reduce your chances of experiencing PMS. Recent studies have found that menstruators who have a higher intake of vitamins B1 and B2 (thiamine and riboflavin) had a lower risk of PMS. It is important to note that this is true of people who consume such vitamins via food and not supplements. So, consider swapping the white bread and give rye a try!
2. Avoid the chocolate monster.
Don’t only ditch the chocolate, but avoid sweets, carbs, and fatty foods in general during this time. Studies have found that menstruators increase their daily calorie intake by up to 500! This is because the shifting of estrogen and progesterone levels, as well as the decrease of serotonin alters your mood and trigger cravings. How about that turkey on rye?
3. Salt can have you feeling salty.
We all like to look and feel good, so when the bloating starts, and your clothes feel a little snug, it can be frustrating. One way to reduce the water retention is to avoid sodium. However, if you’re a starving student like me, avoiding less expensive and processed foods can be difficult, and most of them have significant amounts of sodium. So, if you’re like me and cannot afford fresh Whole Foods, it’s important to drink lots of water to flush the excess sodium.
4. Live your best (healthy) life!
Research has found that being overweight and/or having high stress levels can contribute to PMS. So, if you’re like me and like to eat your feelings away, consider exercising it out. Physical activity is not only a great way to relieve stress, but exercise releases endorphins–you know, that feel good chemical in your brain! You don’t always have to go for an intense run (I know, I’m not going that route), instead, you could also try yoga. Classes are pricey, so if you’re not into that or are too shy to show the world those (not very) flexible limbs, there are tons of yoga videos on YouTube. That way, only your dog can judge your warrior pose, which will definitely be improving every day!
