Do you suffer from PMS? Of course you do. I don't think I've spoken to a woman yet that said "Eh, I don't even know my period's coming. It's all of a sudden just here with no symptoms preceding it." Whether it's bloating or irritability, sore breasts or lack of focus, headaches or insomnia, we've all got our own special cocktail of issues that come along with our monthly visitor. Until recently, I thought all I could do to combat them was maybe some extra rest & some Midol (& a referee for the arguments?). Just as I was about to give up & find a job that allows me to work from home, locked in my room one week out of the month, I started wondering about my diet. Turns out there's an incredible amount of info available on what to (and not to) eat to help with PMS symptoms. Makes sense. If your car isn't running well, they might tell you to reconsider the oil or gas you are using. My life wasn't running well during the fourth week of my cycle, so it was time for a tune up!
After much research, these seem to be the top 3 things you can change in your diet to make a difference in the way you feel before your period. Some of them I am still trying to master while others I have down pat. Now, I'm not saying these are easy changes, but if you change just one thing each cycle, I bet you anything you've got easier days coming.
STOP USING CAFFEINE TO WAKE YOU UP.
Yep. I said using. I know, I know, how could your Starbucks be evil??? As it turns out, Caffeine not only increases cortisol (stress hormone) but it also blocks vitamin & mineral absorption, lowers Serotonin levels, messes with your sleep cycle & increases breast tenderness.
INSTEAD-Try some fresh squeezed orange juice or if there's no time for that, an apple. Make sure you get some complex carbs in you & if all else fails, do some jumping jacks.
NOT SO FAST, SMARTY PANTS- "I'll just have a decaf" I heard that! I tried it, too. Sadly, it doesn't work that way. There's still caffeine in Decaf & furthermore, it's highly processed which is equally no good. I switched to Green Tea & it made a HUGE difference. I still need to step down another notch to make my mornings 100% caffeine-free.
THE PLUS- If you have acne, you may be surprised to see it clearing up when you give up Caffeine.
IF YOU EAT MEAT, HOLD THE HORMONES
I used to go to the store and get the best looking, most cost effective boneless chicken breasts. I didn't consider any other information in my shopping decisions. Now I know to look for added hormones because they wind up in me and drive me absolutely nutty. Seriously, you won't believe the difference!
INSTEAD-Hormone free meat is definitely more expensive, so if you need to cut costs, you can always have a meatless meal (or two) throughout the week. Beans & lentils are fantastic for you at this time of the month, so whip up some Bean Burgers or Lentil Joes. Fish is great for you, too. I've taken quite a liking to Salmon Salad sandwiches these days, and I hate Salmon (relish is the secret).
REMEMBER FRUITS AND VEGGIES? THEY MISS YOU.
I looked at a whole day of my food intake once and realized I hadn't had one fruit or vegetable. Then I started looking back further and found I was the queen of meat and potatoes. and sugar. and salt. There's a whole world of natural food out there just waiting to be enjoyed. If you eat most of your meals out of a box like I used to, you're not giving your body what it needs to battle PMS...you're actually feeding your PMS.
THE PLUS- If you start eating more fruits and veggies as your snacks and sides, you won't be able to fit enough calories in your meal to gain weight. You might even lose some.
Now, these things are most important during the last 2 weeks of your cycle, but did you know it's easier to make a change during the first 2 weeks? Yep. You're most even keeled in your first & second weeks so breaking a habit is easier. It's not important that you change all of these things 100% and never go back, but it IS important that you start to look at what could be causing your PMS and take steps to help yourself. I wrote about these 3 things because I have personally made these changes & found it to be incredibly helpful with my symptoms. Baby steps are fine. What's your worst PMS symptom? Look up what causes that symptom and make a change. Then, move on to the next.
Next on my list? Sugar. But I'm not there yet.
References:
http://www.pmswarrior.com/why-caffeine-and-pms-dont-mix/
http://life.seven-seas.com/premenstrual-syndrome#axzz1z1M972Sl
http://feby.com/news/10-foods-that-fight-pms/
http://www.fitnessmagazine.com/health/body/head-to-toe/the-best-days-of-the-month-to/
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