Eat your PMS away!
Only recently has PMS been noticed as an actual health issue. Before it was brushed off as “being too emotional”, “it’s all in your head”, “crazy season before you get your period”, & the list goes on.
So, what is PMS? Basically, it is a recurring condition that can cause a variety of unpleasant physical and emotional symptoms in the late luteal (postovulatory) phase of the cycle. Although most women tend to experience it in the week or so leading up to menstruation, it can happen anytime from ovulation onwards.
The most important thing to recognize is that you don’t have to suffer from PMS every month (and you also don’t have to pop a painkiller & hope for the best).
* B-complex vitamins: A range of B vitamins are essential for the metabolism & functioning of several neurotransmitters. Broccoli, Brussel sprouts, leafy green veggies, legumes etc. You know I’m all about food first, but I would recommend supplementing this one.
* Vitamin C: A crucial component for iron absorption, vitamin C ensures that iron from your diet is stored in a form that’s more usable by your body. Citrus fruits, bell peppers, strawberries, tomatoes, cauliflower, broccoli, cabbage, etc.
* Vitamin D: Low vitamin D levels has been associated with PMS. This goes hand-in-hand with calcium as vitamin D allows bones to absorb calcium. Fortified soy milk, sunshine (get that morning walk in), mushrooms etc. Again, this is one I would suggest supplement with if it makes sense after you’ve had it checked.
* Calcium: A calcium deficiency or altered absorption of the mineral has been shown to increase risk of PMS symptoms. Winter squash, edamame, almonds, bok choy, spinach, kale, turnips, collard greens etc.
* Magnesium: This mineral is essential for helping the uterus contract during the menstrual cycle to help rid the body of the endometrial lining. Whole grains, dark leafy veg, legumes etc. There are different types of magnesium, speak to your health care provider as to which one is best for you. Depending on each of my clients profile, then only do I recommend a certain type.
* Selenium: Your thyroid, which controls a large portion of your body’s hormone regulation, relies on selenium to function properly. 2 Brazil nuts a day and you’ve reached your goal!
* Zinc: An essential cofactor for more than 300 different enzymes, zinc plays a major role in numerous actions within your body, including hormone metabolism. Pumpkin seeds, hemp seeds, chickpeas, lentils, cashews, etc.
Just because PMS has become common does make it normal!
Often the symptoms themselves create anxiety as women wonder if they are “going crazy”. The knowledge & self awareness that comes with charting & understanding your cycle is such a priceless gift you can do for yourself!