The PMS Diet
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There's not a lot to love about those few days leading up to a woman's monthly period - the mood swings, the bloat, and the near unquenchable craving for chocolate, Ding Dongs or some other not-so-healthy food.
But you can navigate your way through PMS by eating the right foods and staying away from certain other ones. In fact, diet can play a large role in helping you control many of your PMS symptoms. Studies show that a low-fat, low sugar, high fiber, low salt diet with sufficient good fats, such as omega 3s, can help ward off the pesky PMS effects like bloat, irritability and lethargy and instead nourish your body with the nutrients it needs during these few important days out of the month.
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- Promotes eating healthy foods
- Promotes connection between food and mood
- Creates greater body and health awareness
- Cultivates a feeling of taking care of one's body rather than
- Encourages eating indulgent foods like dark chocolate and wine
- Promotes exercise
- Nutrition alone may not prevent symptoms of PMS
The PMS Diet follows a flexible eating plan that encourages the consumption of certain foods, while reducing the intake of others. Certain foods have been shown to have a positive effect on a woman's body during this time of her cycle.
Here are few things to nosh on while PMS-ing:
- Sweet potatoes: These Vitamin-A powerhouses are natural serotonin-boosters, the feel-good hormone.
- Wine: One drink per day may lead to pre-period mood swings.
- Milk: According to a study from the Archives of Internal Medicine, women who drank four or more servings of low-fat or skim milk per day had an almost 50 percent reduced risk of the PMS blue than women who only drank one serving per week.
- Potassium: Curb cramps and flush out bloat with potassium-rich foods like bananas and honeydew melon.
- Green leafy veggies: Full of magnesium, which has been shown to help banish PMS headaches and moodiness, greens like spinach and kale are go-to PMS saboteurs.
Here a few things to stay away while on the PMS Diet.
- Sugar: It lacks nutrients and offers you a short-lived boost in energy followed by a heavy crash and a yearning for more of the white stuff.
- Caffeine: If you're prone to headaches or breast tenderness, nix the caffeine during the days leading up to your period.
- High fat foods: Not only will they make you feel sluggish, but high fat foods also contain tons of sodium, which will just aggravate an already bloated belly.
Exercise may be the farthest thought on a woman's mind as she feels tired, crampy and cranky. While it's important to not over-do it during this time of month, modest exercise during the pre-period cycle can significantly help to reduce many of the symptoms of PMS.
There is no one tried and true form of exercise while on the PMS Diet, but women should engage in at least 30 minutes of modest physical activity during these days. The benefits of exercise are numerous: It boosts mood, improves circulation, reduces bloat and provides relief to cramps.
Yoga is a popular exercise form during PMS because it supports circulation around the belly and abdominal region. Walking, jogging and swimming are also great forms of fitness. The trick is to find a form of exercise that is enjoyable to do and feels good to do during this time of the month and simply do it.CONCLUSION
PMS is a collection of symptoms that occur seven to 14 days before menstruation. Nutrition and exercise can play a strong role in alleviating or aggravating many of the symptoms associated with PMS like bloating, mood swings, headaches, and fatigue.
The PMS Diet is one that supports a largely plant-based diet while reducing or avoiding nutrient-void foods like sugar and refined carbohydrates and foods that are high in saturated fats.
Since PMS symptoms vary from woman to woman, there is no one-size-fits-all approach when it comes to eating foods that reduce PMS effects. But these general guidelines are not only supported by scientific literature, but they also serve as a foundation for healthy living plan, anytime of the month.Common Misspellings
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The PMS Diet?