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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.
Along with the vegetables mentioned above whole grains (grains that contain fiber) will help reduce constipation and cramping. Examples of whole grains are brown rice, oats, spelt, quinoa or millet.
The more you increase your plant-based foods as part of your normal diet, the more likely it will be that you can reduce or eliminate your PMS symptoms.
Try an experiment. Eat more foods from this article intentionally for the three months and see what happens.
You might reduce or eliminate your PMS symptoms and you might even improve other health issues as well.
Live Vibrantly,
Dr. Dae
Dr. Dae's website: www.HealthyDaes.org
Download one of Dr. Dae's books: Daelicious! Recipes for Vibrant Living, Eating Healthy for the Holidays, Cultivate Health: Recipes for Diabetic or Pre-Diabetic Conditions @ www.HealthyDaes.org
Dr. Dae's Bio:
Dr. Daemon Jones is a Naturopathic Physician who treats patients all over the country using Skype and phone visits. She helps her patients cultivate health and feel great, using a combination of safe and effective naturopathic and conventional methods.
Sources:
"Premenstrual syndrome (PMS) - MayoClinic.com." Mayo Clinic. N.p., n.d. Web. 6 Mar. 2013.
http://www.mayoclinic.com/health/premenstrual-syndrome/DS00134
"Today's Diet and Nutrition." Today's Diet and Nutrition Magazine. N.p., n.d. Web. 6 Mar. 2012.
http://www.tdn-digital.com/article_050510_03.shtml
Reviewed March 7, 2013
by Michele Blacksberg RN
Edited by Jody Smith
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