It comes each month and for some of us it drags, its heavy, your skin breaks out, your stomach hurts, your breasts are tender , and you have an aching head. Yup you got it! For some women, their menstrual cycle is a thing to dread. I hope after reading this short article you will leave armed with some sound advice to help prepare for either this month or next month`s hormone throw down. That way your dread can dissipate so you can focus on embracing your monthly womanhood!
After receiving my bachelor’s of science in nutrition, master’s in health education, registered dietitian credentials and certificate in adult weight management, I started my private practice in collaboration with local physicians. Based on my experience I put together the below suggested Natural PMS Remedies to help you better manage menstruation.
Exercise.
While daily physical activity is recommended and important for all parts of your health, including your mind, body, and spirit, I find that I can muscle through irritable PMS by being EXTRA physically active about a week before my period. Being more active can lighten your flow, relieve your cramps, and provide you with enough endorphins to kick those irritated thoughts out of your head, or at least provide you with some balance.
Hydration Do’s and Dont’s.
Are you one who gets the infamous “menstrual migraine”?? Do Drink 8-10- 8oz glasses of fluid each day. Water is always best, but other fluids count such as decaf tea. Chamomile and ginger tea are good choices. Don’t drink large amounts of caffeine or alcohol, research shows these may exacerbate symptoms of PMS.
While your body is losing blood each day during your period you are also losing extra fluid. Do eat fresh fruits and vegetables which naturally have a higher fluid content, so keep these around. Plus they contain tons of vitamins, minerals, and electrolytes to account for any losses/ menstrual related deficits. Hydration will be especially important for those of you who choose to increase your level of activity and produce more sweat. You will absolutely need to account for these fluid losses.
Nutrients of Focus.
-Iron: Eat more foods with a higher iron content including beans (kidney,lima, navy, white), red meat, whole grains, liver, chickpeas, clams, spinach,and lentils.
-Magnesium: Try these foods to increase your magnesium intake: Beans as described above, artichokes, avocado, nuts, peanut butter, soy milk, spinach, and pumpkin seeds
-Electrolytes: You want these guys in check. Balancing your electrolytes before, during, and after your menstrual cycle is key-this means basically all the time. To do this, start choosing foods mindfully. Get more for your money. As you will see some foods are high in more than one nutrient you need! Focus on density and which foods will get you the most nutrients. Fruits such as bananas, figs, oranges, pomegranate are high in potassium, yogurt and milk are high in calcium. Chances are you will get enough natural sodium within your overall balanced diet. Avoid salty foods because sodium will contribute to fluid retention and can cause bloating.
Lastly, here are some nutrient quick, simple recipes that include all three of the nutrients described above.
Spinach and Avocado Salad.
Try tossing together rinsed, raw baby spinach and a fresh sliced avocado. Add some cilantro or a red onion for flavor. Squeeze lime juice over this mixture to delay the browning of your avocado.
Nuts and Peaches- try warm or cold!.
Slice a fresh peach and sprinkle with sliced almonds and walnuts. Add some cinnamon and a drizzle a teaspoon of honey over the top.
Beans and Greens.
Sauté fresh spinach, kale, and swiss chard with olive or grape seed oil. Add red kidney beans and cannellini beans, red pepper flakes, and sprinkle with parmesan cheese.
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