PMS Remedies Through Food

About the Author

Abby Campbell, BSc, SFN, SSN, CPT, is a leading professional fitness and nutrition expert, researcher, and published author of One Size Does NOT Fit All Diet Plan, one of Amazon's Top Gluten-Free and Weight Loss Diets. (You may read more about Abby at the bottom of this article.)

All humans go through a range of emotions. Women of child-bearing years are especially prone to the ups and downs of life, and sometimes it's not as easily controlled. There are even days where the range of moods swing and pain swing far left to far right for what seems to be no reason for them. Ah! But, there is reason! Hormones can sometimes wreak havoc not only on your body but also on your mind and emotions. Up to 90 percent of women suffer from Premenstrual Syndrome (PMS), and three to 8 percent suffer from the more severe Premenstrual Dysphoric Disorder (PMDD).

• PMS - A varied group of symptoms manifesting in women prior to menstruation (5-11 days prior) that may include emotional instability, anxiety, depression, insomnia, fatigue, headache, edema (swelling and bloating), and abdominal cramps or pain.

• PMDD - A condition that is similar but more severe in women prior to menstruation that includes severe depression, irritability, and tension.

If you are a woman who does not have a monthly menstrual cycle that exhibit PMS, it's most likely due to hormonal imbalances or menopause. Menstruation usually begins around age 12 and ends around age 52. If you are one of the majority of women who do suffer from symptoms, you can be proactive by using nutrition as one of your PMS remedies. That's right! Natural remedies for PMS can be found naturally in the foods you eat. You just need to know which foods. Pick foods that are high in B vitamins such as thiamine, riboflavin, niacin, B6, B12, and folate. Foods that are also high in iron, magnesium, and manganese should also be helpful. Omega-3s are also beneficial as they help reduce inflammation.

Below are some nutritious foods that will not only help you with premenstrual symptoms and menstrual cramps relief. They are also very delicious and satisfying, especially for those of you who get certain cravings during this time.

Chili is an all time favorite for most in the winter months. However, it is great for women during that quirky time of the month when PMS symptoms and menstrual cramps appear. Use grass-fed beef and kidney beans to receive a high nutrient content of the B vitamins, iron, magnesium, potassium, and manganese. Chili also serves a great amount of protein which is important during menstruation. Potassium is especially important since its levels are depleted during menstruation.

Like chili, salmon is high in protein. It is also high in B vitamins, especially B12 which is great for fatigue and even moods. As a bonus, salmon provides a high content of Omega-3 fatty acids which has many wonderful health benefits including the reduction of inflammation and edema. Gotta love that since bloating usually occurs during menstruation! Asparagus will provide you with folate which helps to repair cells and is required for red blood cell production.

Who doesn't love a burrito? Try organic chicken breast as it will provide you with a high content of niacin, B6, magnesium, and potassium. B6 is a great mood booster as it relieves depression and anxiety, and magnesium will help with food cravings. Black beans are a great source of thiamin, folate, iron, magnesium, as well as maganese. Fatigue can be relieved with thiamin. You'll also get a great source of protein from chicken burritos with black beans. Throw in some of your favorite veggies for some extra flavor.

Try using Omega-3 eggs for your omelette with spinach! Remember, Omega-3 fatty acids are very beneficial to your health and will reduce swelling and bloating. They also provide a good source of riboflavin and selenium. Riboflavin in vital for red cell production, and selenium will keep your thyroid healthy and boost your metabolism. A high content of magnesium is also found in spinach. This superfood will also reduce bodily inflammation. Add your favorite veggies to your omelette for more antioxidants and anti-inflammatory benefits.

Try a refreshing salad with spinach, strawberries, and walnuts. It will provide you with a host of vitamins and minerals that are especially good for PMS symptoms. You'll receive high contents of Vitamin C, B vitamins, Omega-3s, and manganese. Manganese will help your bones stay strong and is one of the greatest PMS remedies. For more protein, add some Greek yogurt alongside your strawberry walnut salad.

Always opt for natural choices for your nutrition. It is especially important for menstruation times. By including healthy choices at least 90 percent of the time throughout the month, you'll relieve mega premenstrual symptoms. You may not even have to worry about menstrual cramps relief either. Be proactive! Prevention speaks myriads to your health.

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Abby Campbell, BSc, SFN, SSN, CPT, is a leading professional fitness and nutrition expert, researcher, and published author. For the past 10 years, she has coached thousands of women locally and online to lose body fat and lead healthy lifestyles. Her clients have lost thousands of pounds, reclaimed health, and call her “Coach No Gimmick.” She is from Northern Virginia but now resides near Charlotte, North Carolina. Abby has been married for 20 years and has three grown daughters, one of which is autistic. She is a 19 year cancer survivor.