She Strengthens

The Monthly Struggle is Real: How Your Diet Can Impact PMS Symptoms

For many of us, the arrival of our period brings a familiar set of unwelcome symptoms: bloating, food cravings, and emotional ups and downs. If you’re among the 90% of people who menstruate and experience premenstrual syndrome (PMS), you’re likely eager for relief. While researchers are still working to fully understand the causes of PMS, your diet may play a significant role in managing your symptoms.

The Power of Nutrition

Studies have consistently shown that a balanced diet rich in nutrients can help alleviate PMS symptoms. By focusing on whole, nutrient-dense foods and staying hydrated, you may be able to reduce the severity of your symptoms. But what specific foods should you reach for?

Foods for PMS Relief

1. Greek Yogurt: With its high protein content and rich source of calcium, Greek yogurt is an excellent addition to your PMS-fighting diet. Look for plain, unflavored varieties and add your own fruits and nuts for added flavor and nutrition.
2. Pumpkin Seeds: These crunchy little seeds are a rich source of magnesium, which may help alleviate anxiety and other PMS symptoms. Sprinkle them on salads, yogurt, or oatmeal for a nutritious snack.
3. Almonds: Rich in fiber, protein, and healthy fats, almonds are a satisfying snack that may help curb cravings and reduce PMS symptoms. Try baking with almond flour, grinding them into pesto, or smearing almond butter on whole-grain toast.
4. Lean Beef: As a rich source of zinc, lean beef may help reduce the risk of PMS. Opt for lean cuts like flank steak, sirloin, or tenderloin, and pair with whole grains and vegetables for a balanced meal.
5. Oatmeal: Whole grains like oatmeal are rich in B vitamins, which may help alleviate PMS symptoms. Mix with Greek yogurt, chia seeds, and fresh fruit for a nutrient-dense breakfast.
6. Salmon: This fatty fish is packed with vitamin D, which may help reduce breast tenderness and other PMS symptoms. Grill, bake, or sauté salmon with whole grains and vegetables for a healthy, balanced meal.
7. Eggs: Rich in protein, vitamin D, and vitamin B6, eggs are a nutritious addition to your PMS-fighting diet. Enjoy scrambled, poached, or boiled eggs with whole grains and vegetables for a satisfying breakfast.
8. Kale: This leafy green is rich in calcium and magnesium, two minerals that may help reduce PMS symptoms. Add kale to soups, salads, or pasta dishes for a nutrient boost.

Foods to Avoid

While it may be tempting to reach for comfort foods during your period, some foods can exacerbate PMS symptoms. Limit or avoid the following:

1. Salty Foods: Salty foods can increase bloating and discomfort. Opt for fresh herbs and spices to add flavor to your meals instead.
2. Alcohol: Research suggests that alcohol consumption may be associated with PMS symptoms. Limit or avoid alcohol during your period to reduce symptoms.
3. Coffee: While research is mixed, some studies suggest that caffeine may worsen PMS symptoms. Consider switching to herbal tea or decaf coffee to reduce symptoms.

Take Control of Your Symptoms

By making informed food choices and staying hydrated, you may be able to reduce the severity of your PMS symptoms. Remember, if your symptoms are severe or persistent, speak with your doctor to rule out underlying health issues. With a little planning and creativity, you can take control of your monthly cycle and feel more balanced and empowered.