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.)

Don't be depressed. PMS remedies can be found naturally in foods.
Don't be depressed. PMS remedies can be found naturally in foods. | Source

Premenstrual Symptoms and Menstrual Cramps Relief Naturally

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 can be a healthy source of comfort food, especially for premenstrual symptoms.
Chili can be a healthy source of comfort food, especially for premenstrual symptoms. | Source

Natural Remedies for PMS #1: Chili

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.

Best Slow Cooker Chili Recipe

Menstrual cramps relief can be obtained from salmon and asparagus.
Menstrual cramps relief can be obtained from salmon and asparagus. | Source

Natural Remedies for PMS #2:Salmon and Asparagus

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.

Salmon and Asparagus Stroganoff Recipe

Chicken and black bean burritos are a nice treat for PMS.
Chicken and black bean burritos are a nice treat for PMS. | Source

Natural Remedies for PMS #3: Chicken Burrito With Black Beans

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.

Chicken and Black Bean Burritos

Spinach omelette can be one of your natural remedies for PMS.
Spinach omelette can be one of your natural remedies for PMS. | Source

Natural Remedies for PMS #4: Omelette With Spinach

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.

Spinach Portabella Omelette Recipe

Relieve premenstrual symptoms with a delightful strawberry and walnut salad.
Relieve premenstrual symptoms with a delightful strawberry and walnut salad. | Source

Natural Remedies for PMS #5: Strawberry Walnut Salad

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.

Strawberry and Walnut Salad

Conclusion

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.

Tell Us What You Think

You're reading "PMS Remedies Through Food" by Abby Campbell. Please leave a comment and tell us what you think below. Then share the article with your family and friends. You may even share on Facebook, Twitter, or Pinterest (buttons to your right).

Helping those who desire it!
Helping those who desire it! | Source

About the author

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.

More by this Author


Comments 14 comments

Kathryn Stratford profile image

Kathryn Stratford 3 years ago from Manchester, Connecticut

These are some delicious meal choices. It's interesting to hear what foods are good to eat during that time of the month. Thanks for sharing this with us. Voted up and sharing.


rose-the planner profile image

rose-the planner 3 years ago from Toronto, Ontario-Canada

Loved this article! It is full of great information. I found the meals mentioned very interesting and quite frankly look delicious anytime of the month whether you are "PMSing" or not. Thank you for sharing. (Voted up)


agapsikap profile image

agapsikap 3 years ago from Philippines

Very interesting and informative. Voted up!


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Thanks for your comment and continuous support, Kathryn. I appreciate your comment. I only promote recipes that I'm infatuated with. I absolutely love the salmon dish posted in my hub. The funny thing is that my family doesn't really care for salmon, but they love this dish. It's a weekly keeper now. :)


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Most definitely, rose-the planner! The dishes absolutely can be used any time of the month. I was just replying back to another commenter on the salmon dish. It's one dish that my family loves and I include each week in my meal plans. Funny thing is that my family doesn't normally like salmon, so it's nice to find a recipe where we can use it as our main protein choice and they actually enjoy it. Thank you for commenting! :-)


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Thank you, agapsikap! I appreciate your comment. :-)


Cantuhearmescream profile image

Cantuhearmescream 3 years ago from New York

Abby,

I've never looked forward to 'PMSing' before now, but if these are healthy options for relieving some symptoms, then I'm counting down the days! Honestly, that's extremely good advice about including healthy choices at least 90 percent of the month to relieve some of these symptoms. I'm definitely going to be trying as many of these as I can. Very informative!

Up and several others + sharing!

Cat


Theater girl profile image

Theater girl 3 years ago from New Jersey

Sounds like some great ideas! Looking forward to trying some of them!


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Thanks for commenting, Cat. Yes, the great ole hormones we women have to suffer! Yay! LOL. You will find much benefit by including these nutritious choices as they have value that will help you if you suffer PMS. Let me know how it goes. ;)


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Thanks, Theater girl. I appreciate you stopping by. :-)


Cantuhearmescream profile image

Cantuhearmescream 3 years ago from New York

Abby,

I'll be grocery shopping this weekend and you've just about written my list for me :D ... I will report my findings ;-)


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Great, Cat!! I can't wait to hear how you do. :-)


Imogen French profile image

Imogen French 3 years ago from Southwest England

This is a problem that I struggle with. I do try and treat the symptoms naturally, and it seems wasteful to spend a fortune on vitamins and supplements when you can get most of what you need from your diet. Thanks for the advice, and I'm glad to see some vegetarian options amongst your recipes :)


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Thanks for stopping by, Imogen French. Yes, diet is most important... before any supplements. I agree! Hopefully, I'll have more vegetarian recipes for you in the future. :-)

    Sign in or sign up and post using a HubPages Network account.

    0 of 8192 characters used
    Post Comment

    No HTML is allowed in comments, but URLs will be hyperlinked. Comments are not for promoting your articles or other sites.


    Click to Rate This Article
    working