The perfect menu to reduce PMS symptoms

Diet has been acknowledged as an important stakeholder in the well-being of females during their menstrual cycle. With this in mind, we wanted to make your life easier by directly listing essential foods to have on the menu during the challenging luteal phase that influences PMS symptoms.

In order to maintain a balanced diet throughout your cycle and especially during your luteal phase, here are 7 essential points to implement so that you feel strong and on top of your game every month, every time!

1. Water

Keeping yourself hydrated is the first step in reducing PMS. Drinking enough water can reduce pain, blood loss intensity, and even the duration of menstrual bleeding. Does drinking just water annoy you? Then don’t hesitate to squeeze a lemon or orange, add some slices of cucumber, or even some rosemary to spice it up!

Https://bmcwomenshealth.biomedcentral.com/articles/10.1186/s12905-021-01184-w

 

2. Reduce processed food, favor complex carbs

Process foods have crazy amounts of unhealthy sugars and fats, contributing to high peaks of insulin, therefore participating in nurturing your cravings and creating mood swings. Food containing complex carbohydrates has a minimum of 3 more natural sugars and is rich in fiber, controlling blood sugar levels, stimulating bowel movements, and participating in your overall fitness. Complex carbs cause a moderate rise of insulin levels in the blood by gradually entering. The bloodstream. This helps stabilize your mood and keep your cravings under control.

 

Some aliments containing complex carbs include: unprocessed oat, brown rice, peas and beans, lentils, sweet potatoes, squash and pumpkin.

If you are more of a fruity type, try eating bananas, mangoes, blueberries, oranges, and strawberries! They are full of vitamins, antioxidants, and complex carbs, helping fight those sugar cravings.

 

3. Be nut, add some nuts

Unsalted hazelnuts, walnuts, pecans, and even almonds are rich in omega-3 fatty acids—good for your brain and your heart! You can simply snack on them or add them to your salads to create some fancy crunchy meals. It is important that you eat them unsalted since salt is known to increase bloating and breast tenderness during the pre-menstrual phase.

 

4. Supplement yourself with iron

It is important to increase your iron intake before and during your period to avoid anemia. Try to include an iron-rich diet, including meat such as beef, organs (like liver), fish and shrimps. If you want to avoid a meaty diet, you can opt for some plant-based food, including dried fruits (dates, apricots, and prunes), black, kidney and pinto beans, lentils, chickpeas, tofu or even dark chocolate! Although their content in iron is less significant than meat, a correct serving of these ingredients will provide you with the iron boost you need. If you already have an iron deficiency, we recommend you take iron supplements according to your doctor.

 

5. Don’t forget some vitamine D

Vitamine D has been reported as being a major helper for women suffering during their menstrual cycles. You can find vitamin D in food such as oysters, salmon and sardines. It also exists in oils that you can buy in your local pharmacy.

 

6. Reduce coffee and alcohol

Both coffee and alcohol are disrupting the quality of your sleep, therefore increasing the PMS symptoms and overall discomfort. Try to limit their consumption, especially in the evening.

 

7. Allow yourself to some guilty pleasures ;)

It is important to be extra cautious with your diet when your body is on such a hormonal rollercoaster. Along with a healthy lifestyle, allow yourself to boost your serotonin and dopamine levels with some of your cravings! This will help your brain reduce mood swings and depressive states. Because let’s be honest, in the end, frustrating yourself from eating something you like will have a negative impact on your overall well-being. So don’t feel guilty biting in some nice chocolate during this tiring time of the month!

 

To sum up, we've seen how our diet can really make a difference in managing PMS symptoms and making our menstrual cycle smoother. Remember, what is important is to find out what works best for you! After all, you know your body the best. Your health and comfort is what matters!

For more tips on reducing PMS symptoms, take a look at our article:

• PMS: what is it and how can you reduce it? Tips and tricks for reducing PMS
• Nutrition and the menstrual cycle: what and when?

To all of you, we wish you the best of health!

About the author

Meet Ambre, a passionate biomedical scientist with a spark for creative marketing, dedicated to spread awareness and love about women’s health and care. She will happily transform your questions or worries into an educative article to help you and other women seeking answers to their question <3