Certified Holistic Coach Anne Price said that an average woman experiences 450 PMS in her lifetime. How about you, how many do you think have you had already?
Premenstrual Syndrome or PMS is a bunch of symptoms that even the strongest women would usually face several days before that time of the month. Feeling totally frazzled and waking up with a different kind of fatigue is a reality, a zit on the nose that wasn’t there a night before. And oh, those tender breasts plus the soreness and heaviness. Worst, you can’t stop thinking about that fudgy chocolate cake you saw on Instagram!
Dealing with PMS is different each month. There are months when I hardly feel anything and there are months when I can’t do anything for days because of the pain. And I feel more anxious now because my daughters are also having their periods already and I can see the symptoms of PMS vary for each of us. Sometimes they are cranky, or sleepy or sometimes, they eat everything on sight.
The good thing is that while hormones play a part in these biological changes, there’s a way how to manage it by avoiding these foods that are likely to alleviate the symptoms.
1. Trans fats and hydrogenated fats
These are the nutritional bad words everyone should be aware of. Trans fats and hydrogenated fats are unhealthy by-products of a chemical process called hydrogenation. Manufacturers alter the fats to solidify liquid oils and lengthen shelf life and flavor of oils and foods that contain them. So, the next time you’re going to pick up margarine, crackers, cookies, and snack foods from the grocery shelves, read the labels and drop everything that says hydrogenated or partially hydrogenated even if the nutritional profile says 0% trans-fat. Go for saturated fats found in coconut or the healthier monounsaturated fats like olive and avocado oil.
2. Food allergens
Food allergies cause digestive issues and skin breakouts that are obvious signs of a possible hormonal imbalance. But what if you have no idea which food you are allergic to? Either you have yourself checked by a doctor or try an elimination diet. This diet is a three-to-six-week eating plan that eliminates potential food allergens and then reintroduces them one at a time to identify which ones your body does not tolerate well. Top eight foods that belong to the food allergen camp are milk, eggs, peanuts, nuts, wheat, soy, fish, and shellfish.
3. High fructose corn syrup and refined sugar
High fructose corn syrup is a chemically produced sugar found in sodas and fruit-flavored drinks, while refined sugar is the ones usually stored in your pantry. It comes from sugar cane, processed to extract sugar used to sweeten cakes, desserts, cookies, coffee, and cereals. The difference between these and the natural sugars found in fruits is that the former have empty calories with no nutritional value while the latter are loaded with fiber and other nutrients that your body needs especially right before the shark week. The absence of fibers makes you digest these artificial sugars rapidly resulting in insulin and blood sugar skyrocket. The result? It fuels mood swings and worsens headaches and difficulty concentrating. That’s the reason as well why you don’t feel full even after giving in to your sweet tooth. But of course, you don’t have to deprive yourself especially when you’re PMSing to the max. Just stick to dark chocolates, dates, raw honey, and reach for stevia or coconut sugar as healthier alternatives!
4. Salt
Ever wonder why you’re bloated or your hands and feet swell during PMS? These symptoms are caused by none other than hormonal changes that cause water retention. And loading up on sodium will just make it worse. Swapping salty food with nuts and loading up on fruits and veggies are good choices to reduce the accumulation of water weight because of a diet that’s high in sodium!
5. Caffeine
PMS is usually associated with fatigue, mental exhaustion, and depression. A lot of women try to counter these by increasing caffeine intake. But because caffeine is a stimulant chemical, it causes increased heart rate and blood pressure. This consequently leads to tension, anxiety, difficulty sleeping, and greater exhaustion. Its diuretic nature also increases urine production and triggers dehydration that is home to dysmenorrhea. Try herbal teas and decaffeinated liquids instead while going through PMS.
6. Alcohol
When alcohol enters the bloodstream, it alters the brain function that produces serotonin. Serotonin is called the “happy hormone” because it contributes to a person’s stability and well-being. It regulates mood, social behavior, appetite, sleep, memory, and sexual desire functions. It is also responsible in mood alterations and disorders. Now imagine, that PMS is at its peak and you decide to wreck them further by drinking your favorite bar drink. Not very helpful, right? And like the previous item, it is also diuretic. It will rob you of your much-needed bodily fluids that will lead to prolonged dysmenorrhea. That said, abstaining from drinking alcohol during this time is strongly encouraged.
Remember that diet plays a key role in balancing the fluctuating hormones in a woman’s body. But aside from choosing the right food, picking the right sanitary pads will keep you centered. The first anion sanitary pad in retail that’s available at Watson’s, Mercury Drug, all leading supermarkets, and groceries nationwide, it’s also on offer at www.lazada.com.ph and www.shopee.ph. The anion strip feature helps to ward off bacteria and fungi that cause a foul odor while keeping its freshness up to 3 hours.
The findings are a result of the clinical trial by the Laboratory of Inorganic Nanomaterials, Institute of Chemistry, UP Diliman that’s why women who are looking for a menstrual pad with better benefits should try Jeunesse Anion. On top of these unique benefits, it’s made from sterilized virgin pulp material that provides extraordinary softness and absorption capacity leaving you fresh and comfortable all day! Jeunesse Anion comes in ultra-day non-wing, ultra-day pad, ultra-night pad, all-night pad, and panty liner to help every woman to go through their period with ease and comfort.
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I wish I had read this post some years back when I was suffering from PMS. As you mentioned no two months are the same. A healthy sensible diet helps in every aspect of healthy well being.
Huh, interesting. I don’t usually suffer too much during my time of the month but still, it’s nice to have a plan in place!
I would let the mothers in the house know about these. Great info as they are really having a hard time coping with the effects of the situation.
This is so helpful! Pain resulting from the PMS gets super uncomfortable for other ladies. I didn’t know that caffeine was such a trigger because I’ve seen some ladies taking a lot of caffeinated tea during this time and I thought it worked?! I should let them know…time to reconsider!
I love that you emphasize diet playing a key role in balancing the fluctuating hormones in womens bodies. I couldn’t agree more.
I always have the worst cramps every month. I think the best thing that worked for me was working out. Although I don’t workout often anymore as I used to — so hello monthly cramps.
I ought to watch my diet around the time of my period though. I take a lot of sweet and salty food too. Ugh–and coffee.
I didn’t realize that trans fats and hydrogenated fats affected one’s PMS symptoms! I’ll definitely have to be more careful going forward, to avoid those in my diet (more than I typically do, not around my cycle).
While none of this matters to me anymore (one good thing about menopause!), it is good to see this information get out there. We all suffered from PMS to some extent but few people tried to get this info out there so we could stop it! Thanks for sharing!
Seriously, PMS is the worst. I’m definitely going to try some of these tips! If it’ll help, it’s so worth it.
My PMS symptoms vary from month to month. I’ll definitely have to keep these tips in mind, though.
These are great tips to keep in mind when handling your period. What we eat affects our well-being for sure.
I only get PMS one day and it is so painful. Thank you for the tips, I will be more alert now.
What a great post, I always find doing some exercise will help me out, however I do crave for sweet thing.
These tip as amazing. As PMS are really painfull this tips are indeed.
Caffeine is literally affecting the health.
Thanks for the informative post.
I simply wanted to make a quick message so as to thank you for all of the fabulous items you are writing here.
Thanks for the tips, got to keep them in mind.. Anion napkin sounds great. I will check that out.. ☺️
This is such great information for women who suffer from PMS. Our diets can affect us a lot more than we actually realize.
Great tips here! I’ll for sure need them when I’m no longer pregnant!
Very helpful for me. I experience cramps as well as leg pain. I usually dont sit idle, keep moving and active to avoid the pain. Diet control is my regular regime, but your suggestions are helpful.
I think I drink too much caffeine when I have PMS. I should switch to tea as you suggest!
This is great advice. Food and food allergies play a very important role in how we feel. I think that role is discounted by the food producers and you have to do the research to realize you can feel better by changing your diet.
This is very helpful. I know diet is a factor and exercise. Sometimes I can’t deal with the pain. Thank you so much for the tips.
Great tips on managing PMS. I am also a believer food can effect your body around that time of the month it is all connected.
love this topic! every single one of them is such an important tips as many many women struggle with PMS. Thanks so much for sharing
These tips are so wonderful. I’m luck that I’m passed those days of heavy and painful menstrual days.
I never thought PMS or menstrual period is such a pain for female. Thanks for this mind opening info and great teachings for ladies to handle it correctly.
What an informative article you hace,I did not k ow that theres a way to lessen it
what an article full of information, this is really helpful, i got a lot of ideas, thanks for sharing :))
I didnt know it could be lessened, anyways, i am really having a hard time because of it and now i got an idea thanks to this
Those are some great tips, will keep them in mind. I know a friend of mine whose daughter has a bad case of PMS, will forward this to her.
I am going to share the post with my partner.
Thanks for the informative post.
Great tips. and so true, food can be a major contributor to PMS
I am glad , I came across this post. I suffer with pms. Got tested for food allergies found I am gluten sensitive. I had no idea food could contribute to pms too.
Thanks for sharing this..! I know some people who suffers from PMS. I strongly believe that we are what we eat. So I think this diet would really be effective.
My PMS itis worst when the season change if this makes any sense ahaha I will try to follow this advice maybe it will be better 🙂 Thank you for sharing