The PMS Eradication Plan
The combination of moodiness, bloating, swollen breasts, breakouts, fatigue, and sometimes even cramping before your period are pretty unmistakable. They’re all signs of that dreaded monthly misery, PMS.
The good news is that there are steps you can take to curb premenstrual syndrome or even make it a thing of the past. To combat PMS, you need to address the major causes: hormonal imbalances, low blood sugar, poor liver detoxification, and an imbalance of nutrients.
Combating the Causes of PMS
Since prevention is the key when it comes to curtailing PMS, it’s important to eat healthfully all month long. A good diet helps your body regulate hormones and blood sugar and provides liver support.
Do yourself a favor and cut out all sugary foods, white flour, artificial sweeteners, margarine, and fried or processed foods. It’s not always easy, but the results will be well worth it! Fats from margarine, hydrogenated and partially hydrogenated vegetable oils, and fried foods not only gum up the insides of your arteries, but also deplete your body’s reserves of good fats.
Margarine is produced by bombarding vegetable oil with hydrogen molecules until it converts to a solid form. Since the molecular structure of margarine isn’t found in nature, your body has a hard time breaking it down. This disrupts your hormones and fatty acids, prompting menstrual cramps, breast tenderness, headaches, and a host of other symptoms. Conversely, pure, natural fats help fight those signs of PMS.
Another important part of a PMS-busting diet is plenty of protein. Protein supports the liver and helps it detoxify estrogen as it fluctuates through your system. In addition to balancing your hormones and preventing mood swings, protein also stabilizes your blood sugar. Throughout your cycle, at least two meals per day should contain three or more ounces of protein from lean meats, poultry, eggs, or fish.
An easy rule of thumb for measuring serving sizes is to remember that a four-ounce serving of protein should fit easily into your palm. Additionally, one egg counts as one ounce of protein.
Finally, eliminate or minimize caffeinated and chemical-laden beverages such as diet sodas, coffee, and black tea. Then, flush your body with filtered water and antioxidant-rich green or white teas. Try steeping two bags of green tea with one bag of peppermint tea in a large pitcher. Stir in two tablespoons of agave syrup for sweetness. Sipped throughout the day, it provides both refreshment and an antioxidant boost.
Tips for Making PMS a Thing of the Past
- Look out for processed foods, excess sugar, and caffeine—these will tip the scales for mood swings, cravings, and irritability.
- Eat regularly throughout the day and make sure you get some protein at each meal.
- Try taking supplements to curb your PMS: milk thistle, calcium, magnesium, GLA, and omega-3s for starters.
Esther Blum,MS,RD,CDN,CNS
Registered Dietitian
NV Perricone, MD Flagship
791 Madison Avenue
New York, NY 10065
212.734.2537
