Ah, PMS: the hormonal once-monthly shit-show thatover 90% of women begrudgingly endure. Headaches. Mood swings. Bloating. Cramping. Constipation or diarrhea. Swollen or tender breasts. Backaches. Reduced tolerance for light and/or noise. Exhaustion. Sleep irregularities. Changes in appetite. Anxiety, depression, trouble concentrating and reduced interest in sex: these are the more common charming assortment ofPMS symptoms. But what if we told you that you could mitigate the less than rosy concomitant of the double X chromosome through a few relatively diet tweaks? 'Cause you can. Even women who experience severe PMS are afford some relief through a proactive PMS diet.
Let's first repeat that the PMS diet may not alleviate all PMS symptoms, but can certainly help to reduce them. Proper nutrition has been shown to be essential to promoting hormonal balance in the body and since hormonal flux is what's causing pesky PMS, it makes sense that a finely tuned diet can help smooth things over. The tips and tweaks we're about to impart are easy enough to implement in theory, but—depending on your current diet—may be more challenging to adopt in practice.
If you're really struggling with diet right now, don't compound the problem by trying to refine a shoddy diet. Start with a solid foundation. OurNutrition Guide and Meal Plan Bundle has everything you need to develop any understanding of and appreciation for proper, balanced nutrition. Just like there's no use building a relationship on a lie, you don't want to try to adopt the PMS Diet without a good understanding fundamental healthy eating principles first. And, a lot of them carry over to the PMS Diet, so you'll have less to tweak when it comes to trying it out.
The bundle! Get ithere.
Here are the best foods to eat and avoid when you're going through PMS.
High in vitamins and minerals, the fruit and veggie rainbow of whole foods will provide your body with many of the nutrients they need for optimal hormonal balance.
Bloat much? Then avoid high salt foods and drinks. The best way to avoid excess sodium is to make your own meals from scratch, since processed foods and fast-foods are loaded with salt. Again, this is where ourNutrition Guide and Meal Plan Bundle will come in handy. There are over 70 recipes and snacks suitable for all dietary lifestyles.
Research suggests that calcium can alleviate a host of PMS symptoms. Dairy is the obvious choice, but plant-based foods like almonds, chia seeds, lentils, rhubarb, amaranth, soy, figs kale, spinach and collard greens are all solid sources of calcium.
The anxiety and depression that are part and parcel of PMS can increase cravings for the quick (and short-lived) fix of refined carbs. Thank thealternating levels of progesterone and estrogen which can reduce your levels of happy-hormone serotonin. Opt for complex carbs and whole grains, which are processed by your body at a more leisurely pace, and will not cause drastic spikes in your insulin levels, which can lead to mood swings and more cravings.
For some women, PMS goes away before menstruation, but for others, it can linger for the first couple of days. Regardless, a solid PMS Diet (and strategy in general) involves bumping up your iron levels just before and during your period to replenish what you lose when your period is in full force. Lean cuts of meat are always a good choice, as are shellfish, legumes, spinach, pumpkin seeds, quinoa, soy and dark chocolate (aim for 70% dark chocolate or greater).
The ol' 8 ounces a day rule is a good guideline, but is not specific enough to account for every factor that impacts our daily water requirements. Your PMS Diet hinges on proper hydration. Drinking plenty of water will reduce bloating, aid in digestion, help quell cravings, and improve focus. Try theseinfused waters if you enjoy your water with a twist!
How much water should you drink per day?
The exact number can depend on age, gender. Medical conditions and even where you live in the world. A still general, but slightly more accurate way to calculate your water needs is to take your body weight in pounds, divide it in half, and then presto—that’s how much water you should aim to drink/day in ounces. So, if you weigh 150lbs, you should drink 75 ounces of water/day.
Here's the deal: alcoholmesses with your hormones, negatively affecting mood, sleep and your metabolic efficiency. You may think a drink or three will help you relax, but it's a short-term fix to a longer-term problem. Excessive amounts of caffeine can also make you irritable and anxious, and thanks to PMS, you might be feeling that way already. Instead, reach for a soothing herbal tea, likechamomile, and sip your way to a more relaxed mind and body.
And relaxed is what we’re all aiming for, since a stressed out mind and body is a body that can’t function. Granted, your PMS may be so severe that even with a PMS diet, you can still barely function some days, butproper nutrition could be the difference between shutting yourself away for a few days a month, and being able to cope.
What are your PMS coping tips? Share in the comments!
Fast, Express Shipping.
'Due to COVID-19, online stores are experiencing some shipping delays. We apologize for any inconvenience this may cause and we assure you that we are working hard with our shipping partner UPS to get you your order out to you as quickly as possible. Thanks for your support and understanding.'
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it just takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.
We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)
For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.
We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders. Delays caused due to custom withholds are not included in these estimated delivery times.
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.