What to eat when... you have PMS
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Where do you go when a health problem like a migraine or PMS strikes? Straight to your medicine box to pop a pill? Well, it could be time to divert to the kitchen. What people eat can lead to better control of PMS, IBS, insomnia, the list goes on. "The right foods can supply nutrients that correct deficiencies associated with symptoms, or act directly on them," says dietitian Erin Skinner of Real Nutrition RX. Keep an eye on our new mini 'WHAT TO EAT WHEN...' foodie health fix series, as we reveal what to stock up on and ditch from your food shop. This week, we take on:
WHAT TO EAT WHEN... YOU HAVE PMS
Aching boobs, erratic mood swings, cramps and bloating, you know the score. "Women who eat a balanced diet, not filled with junk food high in sugar and saturated fats, are less likely to suffer - it's about running your engine on the right fuel," says Gaynor Bussell, a dietitian specialising in women's health. "Roughly divide your diet into 40-45% of your calories from carbs, 30% from fats (minimising saturated and trans fats) and 25-30% from protein." Then add these key foods…
Dairy Calcium is your friend. Many studies have linked high calcium to low PMS. Take a new trial from Beni-Suef University in Egypt - women who consumed a combo of 400mg calcium and 400iu vitamin D had the same reduction in PMS symptoms as those taking the Pill. "It seems more effective if the calcium and vitamin D come from your diet, so consume the equivalent of a pint of milk a day - for example, drink a third of a pint of milk and eat a matchbox-sized piece of cheese or a small 125g of yoghurt," says Bussell.
Turmeric Iranian researchers found those who boosted their intake of this super spice experienced less PMS symptoms within three cycles. "More research is needed, but recent trials are exciting," says Bussell. "It's being suggested that the coloured spices and berries, such as turmeric and blueberries, might play a role by fighting the inflammation at the root of many illnesses."
Alcohol Well, at least cut back: alcohol messes with blood sugar levels that can worsen your monthly misery. "It also lowers your stores of B vitamins, which are thought to be involved in the production of neurotransmitters such as serotonin (what you need to regulate your mood) and the proper metabolism of progesterone, both factors thought to be involved in the prevention of PMS," says Bussell.
For more advice on what to eat during your period, click here
Make sure you see your GP or a registered healthcare practitioner if symptoms persist or you are worried there could be a more serious underlying medical issue
Alastair Strong
