Foods to Eat and Avoid During PMS - Part 1

“It may look like I am deep in thought, but 99% of the time, I’m just thinking about what food to eat later”

Relatable? Definitely, yes!

Our busy daily schedules combined with easy access to delicious food, definitely makes it difficult for us to make healthier food choices. And even if we do, how often do we follow them on our period? However, a very important factor to having a healthy period is being careful about what we eat. What you eat during your period can determine how you feel during your cycle.

To help you understand what foods to eat and avoid during periods, we collaborated with to Dr. Janvi Chitalia, a Fitness Nutritionist and a Weight Management Consultant from University of Chester, U.K. She runs her consultation by the brand name of Body Cocoon. Her expertise lies in dietary management of medical conditions and her goal is to help overcome dependency on medication by providing diets that help to heal and get fitter naturally.

Here are seven food habits she recommends to make your days of PMS easier!

1. Reduce salt intake: Eating less salt is particularly recommended for women with bloating, breast tenderness or swollen hands. The hidden salts and sugars present in food cause water to be retained in the body, which increases discomfort during periods due to excess water stored in the body.
2. Chamomile tea: This tea helps relieve muscle spasms and reduces the severity of menstrual cramps. A warm cup of naturally caffeine-free chamomile tea can control hormonal changes and help soothe the body.
3. Pulses: An interesting piece of study showed that women with higher intakes of non-heme iron, the type found in plant-based foods, had a lower risk of PMS symptoms. A good source of non-heme iron is pulses (eg. beans, lentils, and peas). Pulses are also full of fiber, another key remedy for PMS. It helps regulate blood sugar and insulin levels, to keep energy levels steady.
4. Eat variety of fruits and vegetables: Eating a rainbow colored gamete of foods is helpful before the onset of PMS. This helps with high antioxidant intake. Additionally, the bioflavonoids present in fruits fight fatigue by combating oxidative stress.
5. Drink plenty of water: Muscle cramps during periods are a result of electrolyte imbalance in the body. Drinking water balances this, and helps prevent cramps. It also aids in reducing water retention.
6. Eat iron-rich foods: A diet that includes iron-rich foods, such as lean meats, may help avoid chances of developing anemia. Lean meats such as chicken or turkey can help increase overall energy levels and maintain energy balance.
7. Potassium: Lack of potassium can cause muscle cramping. Having one or two bananas a day is sufficient to meet the daily potassium requirement and avoid such cramps. Along with potassium, bananas are also rich in Vitamin B6, which can help reduce water retention and bloating.

Although it may seem like an additional task, incorporating these foods can have a big impact on your health, leading to a more peaceful period. And you’re in luck, because the Pink Box delivers these foods right to your doorstep! Subscribe now!

More foods for helping with PMS are about to come your way. Keep watching this space for more!

Written by Dr. Janvi Chitalia