How to Eat Before Menstrual Cycles

Vegetables can help alleviate many PMS symptoms.

With some smart and healthy eating, the unwanted PMS symptoms that come before a menstrual cycle can be reduced. Plenty of fruits, vegetables, whole grains and good proteins can minimize and even alleviate bloating, cramping, mood swings, water retention and the depression that most women experience to some degree during their cycle.

Things You'll Need

• Fruits and vegetables
• Whole grains
• Dairy foods
• Nuts
• Beans
• Avocados

Instructions

Foods to Eat

1. 

   Vitamin B6 and E can be found in almonds.

   Eat foods rich in vitamins B6 and E. It is not recommended that these vitamins be taken only in supplement form. Eat one or two food items that contain them each day a few days before and during your cycle.

   Vitamin B6 will help your body not retain water and can be found in nuts, whole grains, bananas and spinach.

   Vitamin E will help to reduce menstrual pain and can be found in milk, eggs, avocados and almonds.

2. 

   Milk is a great source of calcium.

   Eat foods that contain magnesium, calcium and potassium. While calcium is safe in supplemental form, potassium and magnesium are not. Eat foods that contain these three substances each day a few days before and during your cycle.

   Magnesium aids in converting protein into energy---which reduces bloating---and in the body's ability to absorb other important vitamins and nutrients like calcium and potassium. Brown rice, almonds, peanuts and spinach are good sources of magnesium.

   Potassium will also reduce bloating and can be found in bananas and cranberries.

   Calcium helps reduce stress, anxiety and irritability, which are several symptoms of PMS, so go for dairy foods.

3. 

   Whole grains will help keep your digestive system regular.

   Eat some complex carbohydrates found in whole grains. This will help you get more of the vitamins and minerals you need, keep your digestive system regular and ease cramping during your cycle.

Foods to Avoid

1. Decrease your intake of salt. The sodium causes water retention and puffiness.

2. Reduce your fat intake. Fat consumption increases the body's estrogen production. The body naturally produces more estrogen during a menstrual cycle. Extra estrogen is responsible for symptoms such as bloating, cramps and mood swings.

3. Cut out alcohol in any form. Alcohol not only inhibits the body from absorbing important nutrients but also enhances PMS symptoms.

References

• Women's Health Resource: Diet and Your Period
• Fertility Blogs: What to Eat During Your Period