Did you know that what you eat can reduce or eliminate your PMS symptoms? Yes, that is correct. The food you are eating every day can improve or worsen your PMS symptoms.
Changing your food choices to healthier eating habits can move you from being among the 3 out of 4 women that experience PMS to being in the 25 percent that do not experience symptoms one week before their menstrual cycle.
Wouldn’t you like to be one of the members of that group?
Increasing your consumption of plant-based whole foods can reduce many of your PMS symptoms. Here are some reasons why:
- Pain and cramping is generally caused by an overabundance of pro-inflammatory pathways in the body. The pro-inflammatory cascade is created by an imbalance of essential fatty acids in our diets.
In order to re-balance our anti-inflammatory pathway we need to increase the amount of omega-3 fatty acids. Omega-3 fatty acids reduce inflammation associated with menstrual cramps. Omega-3 fatty acids are found in ground flax seed or the flax oil itself.
- Cruciferous vegetables have multiple properties that can help with PMS symptoms. The fiber that is found in them along with their diuretic properties decrease swelling. A diuretic is a substance that flushes fluids out of the body, thus it decreases swelling.
Puffiness, breast swelling and breast tenderness and bloating can be reduced with cruciferous vegetables. Examples of these vegetables are kale, broccoli, cauliflower, bok choy, Brussels sprouts, collard greens, arugula and cabbage.
- Magnesium is a mineral that reduces cramping by giving the muscles in the uterus the ability to relax. It can also reduce puffiness and swelling. Vegetables that are high in magnesium like artichokes, pumpkin seeds, almonds, cashews, black beans and tofu reduce puffiness.
- Plant-based foods are high in fiber which allows the colon to be mildly distended, preventing muscle spasms in the colon. Fiber also allows water to stay in the colon, relieving constipation.