Serve your sardine and veg medley over a bed of roasted spaghetti squash and fresh chopped basil. A recent study published in the American Journal of Epidemiology found that women with higher intakes of non-heme iron , the type found in plant-based foods, had a lower risk of PMS symptoms compared to those with the lowest intakes. A top source of non-heme iron is pulses —the umbrella term for beans, lentils, and peas like chickpeas and split peas. Pulses are also full of fiber, another key remedy for PMS.
It helps regulate blood sugar and insulin levels, to keep energy levels steady. Just a half cup of cooked black beans packs over seven grams, about a third of the minimum daily target. Kitchen prep: Up your intake by adding chickpeas or black beans to an omelet or salad. Or reach for hummus with raw veggies as a snack. You can also trade your usual grain for lentils at dinner, or make a meatless meal with pulses as the star ingredient.
Dark chocolate alleviates PMS symptoms in several ways. First, its antioxidants trigger the walls of your blood vessels to relax, lowering blood pressure and improving circulation. That may be why research has shown that enjoying about an ounce and a half of dark chocolate daily for two weeks can reduce stress hormone levels. This treat also contains magnesium, a mineral that has been found to help alleviate PMS symptoms like bloating, fatigue, depression, and irritability.
Or chop and sprinkle dark chocolate into oatmeal or Greek yogurt along with fresh fruit. Whip it into a smoothie my favorite combo is dark chocolate, ripe pear, fresh grated ginger, and almond or coconut milk. Or melt and drizzle over fresh berries. You're welcome. Do you have a question about nutrition? These little fatty acids can also boost your mood. In fact, research from Harvard-affiliated McLean Hospital found that omega-3s are so powerful, they may even function like an antidepressant.
Grilled salmon, fortified eggs, and chia seeds are all great sources to keep the menstrual blues at bay. Keep in mind that you might want to steer clear of cocktails if you're feeling like a downer, as alcohol acts as a depressant and may exacerbate your feelings of sadness. Bananas Sleep disturbances right before your period are the norm for many women. Plus, experts at John Hopkins University in Baltimore found that too little sleep made women more susceptible to pain meaning those cramps will feel even worse.
So make sure to get your z's by eating bananas, which contain melatonin—a sleep-aid hormone that's secreted at night and helps regulate our body's natural rhythms.
Lean Beef, Turkey, and Chicken Feeling incredibly lethargic? Vitamin B12, found in lean meats, provides energy to fight that sluggish feeling. Plus, the protein in meat will help you stay alert. Fight it with dark green leafy veggies, which are good sources of vitamin A. This fat-soluble vitamin fights dry skin and acne and blocks UV radiation though you still need your sunscreen.
Pumpkin Seeds If you're often plagued with headaches before or during your period, magnesium can help. The nutrient has been found to help relax blood vessels, which can alleviate your headache. Eggs Those PMS cravings are no joke. Since a woman's period can cause a lot of discomfort on digestion, accelerating menstrual cramps, foods high in fiber and magnesium can help with cramps, constipation, and diarrhea that may be experienced during that time," Bruns explains.
Beans are a great combo of fiber and magnesium and can quickly be tossed in salads, soups , or wraps for a nutritious meal.
When choosing a can to prepare, stick with no-salt-added varieties. Sodium can make your body hold onto water, undermining the bean's bloat-busting effects. Bonus: These small but mighty seeds are antioxidant-rich and loaded with other good-for-you nutrients like iron, fiber, copper, zinc, and potassium. Add beans to salads, soups, or whole-grain pasta and rice dishes.
Craving something more indulgent? Here it is, folks, the healthy bean brownies we promised: Blend 15 ounces of black beans and 1 cup of water together in a blender. Combine with a package of organic brownie mix and combine until smooth. Bake in a greased baking dish for 25 minutes at degrees F.
And if your go-to PMS treat is something cold and sweet like ice cream, be sure to check out these dairy-free frozen desserts! But fight back the urge to size up to fight the fatigue. When this happens, it can bring on more intense cramps," Smith explains. Aside from steering clear of things like coffee, tea, and soda, be sure to avoid hidden sources of caffeine like chocolate, coffee- and chocolate-flavored snacks, as well as certain nutrition bars, multivitamins, and vitamin-infused beverages —especially if you're period often leaves you doubled over in pain.
If you can't perk up without a dietary crutch, at least make the switch to half-caf or decaf beverages both of which still contain a bit of caffeine , or try some of these best foods for energy! Does your period leave you looking more bloated than a pufferfish that just guzzled a gallon of water?
Your love for all things salty may be to blame. And when you're already bloated, eating high-salt food will only result in more water retention," warns Smith. If you're hankering for salty deliciousness if too hard to ignore, pair it with an extra cup of water or better yet, some slimming detox water and a second food that's a natural diuretic like asparagus, parsley, beets, lettuce, and ginger.
Looking for low-sodium alternatives to some of your favorite treats can be another effective way to keep your stomach flat. Estrogen levels increase and progesterone levels decrease.
If your period often leaves your energy zapped, you may have heard that upping your iron intake can help. But before you load up on red meat one of the most potent sources of the stuff , consider this: Like dairy, burgers , meatballs, and taco meat all contains arachidonic acids.
That means you may be boosting your energy while simultaneously worsening your cramps. Pair either option with some green leafy vegetables for an additional dose of energy-boosting iron. This is exacerbated by alcohol's diuretic effect, as a dehydrated body will retain more water than a hydrated one.
Counteract this by keeping your alcohol intake to a moderate amount of one or two drinks per night, and alternating each boozy drink with a glass of water," she adds. Processed, sugary foods like cake, cookies, candy bars, and soda and even hidden sugar bombs like flavored yogurts and BBQ sauce can shift levels of estrogen and testosterone, decreasing serotonin levels, explains Smith.
Plus, too much sugar also makes you feel extra run-down and tired. OTC meds aren't always as easily accessible as foods you already have in your fridge and pantry. By Dana Leigh Smith.
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