Nutrition for PMS: healthy foods, vitamins, diet

Author: Margarita Kuts is a nutritionist, gastroenterologist and body mesotherapist. | more details >> Official nutritionist of our site. Author of dozens of articles on dietetics and the book “Fundamentals and Nuances of Dietetics.” Specialist in the field of nutrition, gastroenterology, aesthetic medicine and hydrotherapy with 10 years of experience. Head of the Department of Dietetics for complex diagnosis and treatment of excess weight and metabolic pathology.

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My article is completely dedicated to lovely ladies. Only a woman can understand what PMS is, since every month she experiences all the “delights” of this period. Premenstrual syndrome (PMS) has many symptoms. All of them can be combined into several main groups:

1. Anxiety, irritability, insomnia.

2. Increased appetite, craving for sweets, weakness, weakness, headaches.

3. Apathy, forgetfulness, inattention.

4. Swelling, weight gain, hardening and tenderness of the mammary glands.

Symptoms can be expressed with varying severity and usually appear two weeks before menstruation.

We women owe all these metamorphoses to our female hormones. But I would like to talk about the effect of PMS on weight changes during this period and changes in eating behavior.

Mg in the human body:

2 reduces insulin resistance, preventing the activation of the hunger center and increased appetite, and suppresses the excessive growth of fat cells.

3 suppresses excessive synthesis of prostaglandins, reducing abdominal pain, headaches, mastalgia, and dyspepsia.

4 carries out normal nerve transmission, the work of smooth and skeletal muscles, the harmonious functioning of the cardiovascular and nervous systems.

Low Mg levels in the blood have several causes. This may be insufficient intake from food, impaired absorption due to a number of physiological characteristics (pathology of the gastrointestinal tract, genetic defects leading to non-binding of Mg in the body), increased loss of Mg, consumption of certain foods and medications that interfere with the maintenance of the element in cells .

However, having knowledge about the benefits of Mg, each of us can correct its deficiency in our own diet.

Let's figure out what nutrition should be like during PMS. With the help of a properly selected diet, we are able to neutralize most of the unwanted effects of PMS. With food we receive enough essential microelements, vitamins, and all those substances that help relieve PMS.

The diet recommended by nutritionists during PMS includes food rich in Mg. These include wheat bran, sprouted wheat grains, lentils, beans, peas, cereals, seafood, pumpkin seeds, nuts, fish, green fruits, persimmons, vegetables, bananas, etc.

View table

You also need to remember about the ban on certain foods in phase II of the menstrual cycle. For example, sugar, fats, soybeans and others lead to increased severity of PMS symptoms.

A common symptom of PMS is cravings for sweets, which occurs due to a drop in glucose with high activity of the hormone insulin. Hypoglycemia causes hunger, anxiety, and drowsiness.

An increase in sugar levels during PMS causes uncontrolled consumption of sweets. Such changes in hypo- and hyperglycemia lead to a severe metabolic disorder, which can cause obesity, impaired glucose tolerance with the subsequent formation of type 2 diabetes.

To avoid weight gain during this period, nutritionists recommend replacing fast sugars (cakes, flour, candies) with complex carbohydrates - whole grain bread, oatmeal, some durum wheat pasta, rice, buckwheat, etc. It is advisable to eat plenty of fruits and root vegetables to maintain stable glucose levels.

increases breast pain, leads to insomnia, increased irritability and anxiety. Therefore, during PMS, it is better to replace coffee with analogues (from chicory, seeds, cereals), or drink a caffeine-free drink.

Excess salt

retains water in the tissues, causing swelling and engorgement of the mammary glands. Therefore, it is advisable on the eve of menstruation not to over-salt food, not to consume large amounts of sodium chloride - chips, snacks, salted nuts, smoked meats, canned food, etc.

Chocolate, alcohol

can also aggravate the course of PMS. Mood swings and anxiety increase, swelling of the legs and face may increase. Tyramine, which is found in chocolate, cheese, red wine and beer, provokes migraines, which are a common companion to premenstrual syndrome.

Animal fats

provoke an increase in blood cholesterol and promote rapid weight gain. Nutritionists also advise avoiding the consumption of energy drinks, preservatives, and fast food.

Thus, proper nutrition during PMS is one of the methods to combat this disease. A proper combination in the diet, additional intake of vitamins and microelements, a daily routine, and adequate sleep will allow women to more easily cope with the manifestations of premenstrual syndrome, perhaps even without resorting to medical help.

Premenstrual syndrome brings a lot of discomfort. These few days in a woman’s life can change her appearance and general condition so much that she subsequently becomes ashamed of her own behavior. However, any manifestation of PMS can be corrected, including through the formation of an optimal diet.

Nutrition rules for PMS

6 golden rules of nutrition during PMS will help you survive such a period and stay cheerful.

Diet rules will help you overcome PMS with ease

“No” to salty and carbohydrates!

First of all, you need to limit the consumption of salty foods, as they provoke stagnation of fluid in the body and swelling, which often appear before menstruation due to hormonal changes. It is also worth giving up simple carbohydrates (white bread, alcohol, sugar, etc.), since during PMS they provoke a truly “wolfish” appetite.

Yes to healthy snacks!

If you experience a strong craving for “junk” food (fast food, chips, crackers, etc.), then take care of healthy snacks in advance. Carry nuts, pumpkin seeds, natural yogurt, carrot sticks or fruit with you.

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Fruits and vegetables are your friends

If you just want to eat a lot, then don’t fight yourself, but choose low-calorie foods. For example, vegetables, unsweetened fruits and kefir contain a minimum of calories, but at the same time they perfectly satisfy hunger.

Bright fruits and vegetables are great for lifting your mood.

Eat small portions

It is better to stick to fractional meals - eat 4-5 times a day, but in small portions. This approach helps avoid sudden spikes in insulin levels in the blood. It is important that the last meal is no later than 3 hours before bedtime. If you feel very hungry just before bed, then drink a glass of kefir.

Take up a hobby, not food.

Do you want to eat away your bad mood? Make a list of pleasant things to do and use it when you need to distract yourself and switch to a positive wave. You can also use special breathing techniques that reduce stress.

ABC RECOMMENDS

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Drink pomegranate juice

You need to take care of replenishing iron deficiency during menstruation in advance and start drinking natural pomegranate juice about a week in advance. And to maintain water balance, drink at least 1.5 liters of pure still water.

Pomegranate is an excellent source of iron

What to pay attention to during PMS

Premenstrual syndrome is a set of disorders associated with the neuropsychic, vegetative-vascular and metabolic-endocrine activities of the body. All this results in a number of symptoms that affect a woman’s well-being and behavior for the entire period of PMS. These symptoms include:

• irritability and aggressiveness;
• pain in the lower abdomen;
• pressure fluctuations;
• development of a depressive state;
• hormonal disorders;
• swelling;
• headache;
• general decrease in performance;
• dizziness and fainting;
• increased appetite and thirst;
• nausea;
• poor digestion, bloating, etc.

But it is worth noting that a strong manifestation of these symptoms is typical only for 10% of women. In the remaining 90%, PMS, although it makes itself felt, is more easily tolerated by women. An important fact is that the appearance of similar symptoms immediately before the onset of menstruation and their continuation after it does not indicate PMS, but pathological disorders in the woman’s body, which should be a signal for a serious medical examination.

The reasons for the worsening of PMS symptoms are often vitamin deficiency and a lack of unsaturated fatty acids in the diet that a woman follows. Therefore, it is very important to take care of correcting these particular points in the diet during the premenstrual period.

If you approach the preparation of a diet for PMS as you approach the formation of a children's menu, you will not go wrong. A delicate and attentive approach is needed here, because during the period of PMS, a woman’s body requires special nutrition, a larger number of vitamins and minerals that can normalize the functioning of the endocrine system and metabolic processes, and stabilize the production of hormones necessary for well-being.

Particular attention should be paid to those products that can potentially stop attacks of depression, that is, they promote the production of serotonin. If this moment is missed, all other PMS symptoms can worsen several times. Sweet fruits with a high number of carbohydrates, dried fruits, honey, and most seafood are the best to combat depression. From these ingredients you can create one or two dishes that you will constantly eat during PMS.

Gynecologists and nutritionists advise increasing the number of complex carbohydrates consumed to 75% during premenstrual syndrome, and, on the contrary, significantly reducing fats and proteins. Therefore, it is better not to use red meat and fatty foods in the daily menu for PMS. You should also avoid chocolate, spices, alcohol and products containing caffeine. But you can and should give preference to foods high in fiber, fresh fruits and juices. It is especially good to use lemon and carrot juice with cream for PMS.

Do not neglect herbal medicine during PMS. Herbal teas are very good at relieving tension, relieving muscle and vascular spasms, and improving brain function, helping to concentrate on daily activities. A number of fees are aimed at reducing pain and normalizing blood pressure, improving sleep and digestion. Particular attention should be paid to chamomile tea, lemon balm and mint, and motherwort mixtures.

During premenstrual syndrome, it is necessary to create a balanced, light diet. It is important to maintain water balance in the body, for which it is necessary to completely avoid canned, pickled and pickled foods, and drink clean water as thirst arises. Don't overeat when you have PMS! This causes additional discomfort, can provoke attacks of aggressiveness and impair sleep, not to mention direct disruption of the digestive system.

Fees for other manifestations of PMS

Cornflower infusion for PMS:

• 1 tbsp. cornflower flowers;
• 250 ml boiling water.

Pour boiling water over the flowers, let it brew under the lid for 30 minutes and strain. Take 1-2 tablespoons three times a day. Dandelion decoction:

• 1 tsp dandelion root;
• 1 tbsp. water.

Pour water over the root, bring to a boil and simmer over low heat for 5-7 minutes. Then remove the broth from the heat and let it brew for 2 hours. Strain. Drink half a glass 2 times a day before meals, starting 8-10 days before menstruation. Dandelion decoction helps make critical days pass more easily.

Painkiller collection (recipe 1):

• 2 parts chamomile flowers;
• 1 part mint leaf;
• 1 part valerian root.

Mix herbal ingredients in the indicated proportions. Brew 1 tablespoon of the resulting mixture with a glass of boiling water, let it brew for half an hour and strain. Take 2 tablespoons three times daily after meals during painful menstruation. Another collection for painful menstruation (recipe 2):

• 2 parts chamomile flowers;
• 1 part mint leaf;
• 1 part valerian root.

Pour 1 tablespoon of boiling water, let it brew for half an hour and strain. Take 2 tablespoons three times daily after meals. Painkiller collection (recipe 3):

• 50 g chamomile flowers;
• 5 g cinnamon;
• 3 g cloves;
• 1 liter of water.

Pour all the ingredients with water and simmer over low heat, covered, for half an hour. Strain the resulting broth. Drink half a glass three times a day.

Collection for nausea, bloating:

• yarrow herb;
• agrimony grass;
• burnet root;
• gravilate root;
• sophora fruit;
• bird cherry fruits or flowers;
• alder cones.

Prepare a mixture of equal parts of these plants. Brew 2 tablespoons of the resulting mixture with a liter of boiling water in a thermos and leave to brew overnight. Strain in the morning. You can add a little honey. Drink half a glass half an hour before meals. The recommended course of treatment is 2-3 months. Chestnut infusion for lower abdominal pain and headaches:

• 1 part chopped ripe chestnut fruit (peeled);
• 1 part of crushed boron uterus grass.

Mix chestnut with hogweed. Brew 1 tablespoon of the prepared mixture with a glass of boiling water and let it brew for 30 minutes. Strain. Drink half a glass twice a day 20 minutes before meals. The recommended course is 14 days, starting 5 days before menstruation. This infusion also helps with heavy discharge and helps strengthen blood vessels.

Collection for PMS and heavy discharge:

• yarrow herb;
• peppermint herb;
• lemon leaf;
• chamomile flowers;
• valerian root.

Mix crushed plant materials taken in equal quantities. Brew 30 g of the resulting mixture with 600 ml of boiling water in a thermos. Let it brew for several hours and strain. Drink as tea several times throughout the day the day before your period begins. Another collection for heavy menstruation:

• knotweed grass;
• shepherd's purse grass;
• mistletoe herb;
• valerian root.

Mix herbs taken in equal quantities. Brew 1 tablespoon of the mixture with a glass of boiling water and let it brew for 30-40 minutes. Drink 1 glass of this infusion twice a day - morning and evening. For heavy bleeding, also take 1 teaspoon of fresh nettle leaf juice, diluted in 1/4 glass of water, three times a day 20 minutes before meals.

Foods that help cope with PMS

When choosing foods to relieve PMS symptoms, you need to pay attention to sources of vitamins A, C, group B, magnesium, iron and unsaturated fatty acids.

1. Bananas. They contain a lot of healthy carbohydrates, quickly satisfy hunger and give energy, improving your mood. Ripe bananas contain three main amino acids - tryptophan, methionine and lysine. The latter is involved in tissue repair processes, strengthening collagen bonds and promotes the absorption of a large number of nutrients.

2. Dates and dried figs. Richest sources of carbohydrates, potassium and magnesium. This combination determines the beneficial effects of these products on the central nervous system. Regular consumption of these dried fruits during PMS helps reduce the stressful effects of the syndrome on the body and normalize the production of sex hormones that relieve menstrual pain.

3. Green vegetables - cucumbers, zucchini, bell peppers, Savoy, Brussels sprouts, broccoli, lettuce, Chinese cabbage and fresh herbs. They should be in the diet of a woman with PMS as rich sources of vitamin C, E and dietary fiber, which are important for cleansing the blood and the proper functioning of the gastrointestinal tract.

4. Natural yogurt and low-fat cream should become the main sources of protein during PMS, as they have a beneficial effect on the female reproductive system, relieving pain and improving the process of menstruation. Natural low-fat dairy products promote active absorption of vitamin A from other foods and make meals more nutritious. This category includes lightly salted and unsalted cheeses - Adyghe or mozzarella.

5. Tofu cheese. A plant-based dairy equivalent made from soy milk, it is rich in B vitamins and low in calories, ideal for a premenstrual woman's diet.

6. Buckwheat and legumes can serve as the main source of replenishing magnesium, iron and potassium in the body. The vitamin composition of these products promotes hematopoiesis, normalizes the activity of the central nervous system, reducing irritability and increasing attentiveness.

7. Sprouted wheat grains are a rich source of vitamin E. Use them as an ingredient in vegetable salads, eat them for breakfast along with a small piece of steamed fish or tofu.

8. Sea fish - salmon, trout, perch are very rich in iron, phosphorus and calcium. They contain the optimal amount of proteins and fats, which are well absorbed by the body during PMS. But a particularly valuable element in the composition of sea fish are healthy omega-three fats, the optimal consumption of which allows a woman to maintain composure and feel comfortable throughout the entire period of PMS.

9. Seafood - seaweed, mussels, squid, shrimp. All of these are real natural antidepressants that will help maintain performance, avoid signs of fatigue on the face and behavior, improve general condition, and normalize the production of thyroid hormones.

10. Sunflower seeds, pumpkin seeds, sesame seeds, cashew nuts, almonds and walnuts are all rich sources of unsaturated fatty acids and vitamin E, which are extremely important for a woman’s body during PMS. To improve your condition, it is enough to eat about 50 grams of seeds or several large nuts per day.

Zinaida Rublevskaya for women's magazine website

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Much has already been said about the symptoms of premenstrual syndrome. For each woman they are individual: some suffer from headaches and high blood pressure, some become extremely irritable and tearful, and some even experience the fear of death from. Doctors say that an important factor in eliminating or leveling PMS symptoms is proper nutrition during and before menstruation. Before answering the question of what you can and cannot eat during your period, you need to figure out what is the cause of the symptoms that arise.

If you try to briefly answer the question of what is the cause of unpleasant sensations, you will get something like: “Hormones are to blame!” The complete menstrual cycle can be divided into two phases: follicular and luteal. Once the follicle matures, ovulation occurs, which initiates the corpus luteum phase. Then, if pregnancy does not occur, menstruation begins.

Each stage of the cycle is accompanied by the release of a certain hormone into the blood from the following list:

• follicle-stimulating;
• luteinizing;
• estrogen;
• progesterone;
• prolactin;
• androgens.

Each of these hormones performs a specific task, and sharp fluctuations in their levels in the blood cause all those unpleasant symptoms that almost every woman knows about.

The influence of PMS on eating behavior

As I already said, hormones play a huge role in a woman’s life and make their own adjustments. And, of course, weight, eating habits, and appetite are no exception. During this period, the “reign” of the hormone progesterone begins, the main purpose of which is to prepare the woman’s body for the upcoming pregnancy. In PMS progesterone:

• Promotes additional storage of adipose tissue by activating the enzyme lipoprotein lipase.
• Reduces the movement of food through the stomach and intestines. And therefore nutrients are absorbed most densely.
• Increases appetite.
• Promotes changes in carbohydrate metabolism, resulting in increased cravings for flour and sweets.
• It retains water, which is manifested by weight gain due to swelling.

Progesterone works harmoniously with our other hormones, for example, endorphins (hormones of joy). These days there is a lack of endorphins. This explains the low mood, the desire to sleep longer, and apathy.

Why does your appetite increase?

There are different theories explaining this. If we discard all the unscientific ones based on rumors and speculation, we get the following: under the influence of a certain combination of hormones, some brain structures are activated (reticular and limbic systems, hypothalamus), they send signals to organs and systems to prepare the female body for pregnancy.

The hunger center also receives such a signal. This explains why you want to eat right before and during your period. Moreover, there are no identical taste preferences. Someone may want a sweet product, someone a salty one, and some dream of steaks. One thing in common: you always want to eat a lot.

But you should not think that this behavior of the body is an immutable rule. You can often observe the exact opposite picture: women suffer from nausea and even vomiting. Therefore, increased appetite is not the worst thing when menstruation occurs. It is worth determining what to eat during menstruation and what to exclude.

What not to eat during menstruation

Despite the individual manifestations of PMS, there are several rules that must be followed to reduce the number of unpleasant symptoms. It is always necessary to try to eat a balanced diet, but during menstruation this is especially important, since the right product directly affects your well-being.

Often women complain about. You can get rid of these troubles by eliminating from your diet a product that increases gas formation: legumes (peas, beans, soy), white bread and flour products made from yeast dough. By the way, if your figure is expensive, you should not eat the latter product on other days.

Edema occurs when the fluid removal mechanism does not work well. In order not to provoke water retention in the tissues, it is necessary to exclude everything salty, smoked, spicy and pickled. At the same time, you should increase your fluid intake by choosing foods that are allowed.

Forbidden foods also include alcohol, strong tea, coffee and carbonated drinks. Many doctors do not recommend indulging in chocolate during this period. This is a dangerous product, especially for women predisposed to mastopathy.

Do not overload your stomach with heavy food; eat a lot of fatty foods. This is a product such as whole milk, sour cream, butter, pork. Some experts also advise limiting the consumption of vegetable fats. The only exception is flaxseed oil. This product, on the contrary, is useful when menstruation has begun.

Features of the diet for PMS

My article is completely dedicated to lovely ladies. Only a woman can understand what PMS is, since every month she experiences all the “delights” of this period. Premenstrual syndrome (PMS) has many symptoms. All of them can be combined into several main groups:

1. Anxiety, irritability, insomnia.

2. Increased appetite, craving for sweets, weakness, weakness, headaches.

3. Apathy, forgetfulness, inattention.

4. Swelling, weight gain, hardening and tenderness of the mammary glands.

Symptoms can be expressed with varying severity and usually appear two weeks before menstruation.

We women owe all these metamorphoses to our female hormones. But I would like to talk about the effect of PMS on weight changes during this period and changes in eating behavior.

The influence of PMS on eating behavior

As I already said, hormones play a huge role in a woman’s life and make their own adjustments. And, of course, weight, eating habits, and appetite are no exception. During this period, the “reign” of the hormone progesterone begins, the main purpose of which is to prepare the woman’s body for the upcoming pregnancy. In PMS progesterone:

• Promotes additional storage of adipose tissue by activating the enzyme lipoprotein lipase.
• Reduces the movement of food through the stomach and intestines. And therefore nutrients are absorbed most densely.
• Increases appetite.
• Promotes changes in carbohydrate metabolism, resulting in increased cravings for flour and sweets.
• It retains water, which is manifested by weight gain due to swelling.

Progesterone works harmoniously with our other hormones, for example, endorphins (hormones of joy). These days there is a lack of endorphins. This explains the low mood, the desire to sleep longer, and apathy.

Diet for PMS and menstruation

Thus, PMS is a very “dangerous” period in relation to excess weight gain. It is during this period that all errors in diet and overeating will certainly appear in folds on the waist, sides and other “weak” places.

During PMS, the body diligently tries to extract and absorb as many nutrients and especially fat as possible from every bite eaten. Be careful! It is important for women to remember that they should not lose weight during this period. It’s better to wait it out and try to maintain your weight.

Here is a list of foods that should definitely be included in the diet during PMS and during menstruation:

• Hercules porridge. The use of this wonderful product helps to increase the production of endorphins (hormones of joy) and reduce cravings for sweets.
• Brown rice.
• Buckwheat is a core.
• Dried fruits.
• Beef.
• Eggs.
• Fatty fish (salmon, trout, mackerel).
• Dairy products.
• A small amount of butter.

It is also worth enriching your diet with vitamin B-6 and magnesium. They are also necessary for the production of endorphins to reduce the intensity of PMS symptoms.

And, of course, don’t skimp on your sleep, dear women! Healthy, full sleep will protect you from attacks of irritability, uncontrolled eating behavior and breakdowns!

In the end, I want to say: don’t be upset if over these days the scales have moved 2-3 kg more. Calm, just calm! It also happens that a woman gains up to 5 kg during PMS and menstruation! Weight does not mean fat!

If you did not overeat at this time and ate restrainedly, then most likely the excess weight is excess water, which will also go away unnoticed and will not affect the amount of fat tissue in any way. I always recommend that my patients not weigh themselves during this period, so as not to get upset in vain. I hope that my article will be useful to you. I wish you health and beauty!!!

What to eat during menstruation

In the first half of menstruation, the body requires a lot of carbohydrates. To help your own metabolism, you should choose a product that has high energy value, but contains so-called slow carbohydrates:

• durum wheat pasta;
• cereals (except for polished rice and semolina);
• whole wheat bread.

Doctors also recommend eating more vegetables and fruits. Fiber makes your intestines work better, so you can avoid digestive problems that are to blame for your periods. As for sweets, forbidden chocolate can replace products such as banana, peach, persimmon and dried fruits.

In the second half of menstruation, the body stops burning fat at an increased rate. During this period, it is worth adjusting your diet and including protein-rich foods in your diet. In this case, seafood and fish are suitable.

Nuts and buckwheat will also provide invaluable help. It would not be amiss to note that all of these products contain large amounts of omega-3 fatty acids. They do an excellent job as antispasmodics and will help reduce pain not only during menstruation, but also in the premenstrual period.

Since doctors advise excluding tea and coffee from the diet during menstruation, you can replace them with herbal teas and still mineral water. If possible, you should choose for the same reasons such healthy products as melon and watermelon.

As for dairy products, doctors do not have a consensus on this matter. Fermented milk products, especially yogurt, are considered to be definitely beneficial during menstruation. It can be consumed in twice the usual amount.

Treatment options

When experiencing painful periods, modern women prefer to immediately take an antispasmodic tablet and continue with their daily activities. However, this is not a solution: the pain will return again. To eliminate and prevent pain, you should follow a few simple rules.

A heating pad with warm water will help relieve pain.

If your stomach hurts before your period, you can apply a heating pad with warm water to your lower abdomen. It is also worth giving up, temporarily or permanently, fatty and spicy foods, strong tea and coffee.

Don't underestimate the role of physical activity. If a woman spends most of the day sitting or lying down, then congestion occurs in the pelvic organs, which provoke painful PMS.

If the pain during menstruation is quite severe and it is simply impossible to endure it, then in such cases, of course, you can take medicine. This could be a tablet of a regular antispasmodic, such as “Nosh-pa” or “Spazmalgon”. However, you should avoid potent medications, one of which is Ketanov. This drug is quite irritating to the mucous membranes of the stomach and duodenum, and can also provoke the development of gastritis or stomach ulcers.

How to reduce your appetite

It’s understandable why you want to eat more than usual during your period. But women put a lot of effort into looking attractive. Most often, the main factor in this race for beauty is the fight against excess weight. To the question of how to act in order not to gain weight, there is only one answer: exercise and reduce the daily amount of calories.

And while most people are fine with the willpower to exercise regularly, they are not always able to cope with the desire to eat something tasty. As it became clear, often it is not the lack of character that is to blame, but the characteristics of the female body.

There are two ways to avoid gaining weight when it is caused by hormonal fluctuations. You can follow a strict diet and try not to overeat by choosing a product from the list of allowed ones. It's difficult, but doable. Or you can start taking hormonal contraceptives. They will help not only correct your cycle, but also eliminate the feeling of hunger. Of course, only the attending physician can prescribe such drugs.