How to Use Diet to Manage PMS

During certain times of the month, your cravings take control of your brain and all the wrong foods find their way into your mouth. When this occurs, your hormone levels may be fluctuating and your body may be experiencing the unpleasantness of premenstrual syndrome (PMS). During this time, you have the challenge of finding foods that will neutralize insatiable cravings and help to relieve PMS.

Difficulty: Easy

Instructions

Choose Foods Carefully to Manage PMS Symptoms

1. Resist the temptation to eat salty foods the week before your period. During PMS, women often report an increase in water retention, resulting in uncomfortable bloating. Salt contributes to this problem.

2. Examine your diet for hidden sugars. Sugar causes a quick upswing in energy, followed by a severe decline of blood sugar levels. Reduce sugar consumption to level out your blood sugar, keeping your PMS cravings under control.

3. Manage your caffeine intake to reduce moodiness. Moodiness is often aggravated by PMS.

4. Increase the amount of water you drink to help flush out toxins. It is a myth that extra water causes additional bloating.

Make Simple Changes to Your Diet to Control PMS

5. Cut back on large meals and eat smaller portions more often. This may help you to keep your stomach from becoming uncomfortably full.

6. Reduce your cravings by using the rule of halves. Use half portions to manage your meals, keeping your calorie count under control while enjoying the foods you crave.

7. Opt for whole grains and natural foods. If you dread the bland tastes of oat or bran muffins, choose tastier alternatives, like whole grain pasta.

8. Steer clear of the dessert case after enjoying your meals. Use fresh fruits to tame your sweet tooth, avoiding refined sugar.

9. Use recipes from the "PMS Diet Cookbook" by Sharon A. Heinz, to combat PMS symptoms, such as water retention and irritability (see Resources below).

Tips & Warnings

• Consult a nutritionist if you are having difficulty modifying your meals. She may be able to offer tasty tips and healthy recipes geared toward minimizing PMS symptoms.

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