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Nutrition Solutions for PMS
Exercise: Exercise can help to increase endorphins and improve mood.
Eat 4-6 smalls meals or snacks throughout the day. This will help control blood glucose and energy. Limiting portions will help prevent bloating and feeling lethargic.
Limit sodium: Sodium causes water retention which can cause bloating.
Omega-3's: Fish or flax omega-3's may help with inflammation, depression, and even cramping.
Iron: Many women become anemic due to heavy bleeding. Eating iron rich foods like beef will help to build up iron stores in the body.
Whole grains: Choosing whole grain breads, cereals, rice, and pasta over the refined processed varieties will help the body control insulin a bit better.
Chromium: Helps to control blood glucose and insulin sensitivity. Food sources include onions, romaine lettuce, and oysters. Brewer's yeast is also high but can cause bloating, so I would not recommend it for PMS.
Magnesium: Almonds and bran cereal. Magnesium may also help with cramping because of it’s role in blood circulation.
Vitamin E: Almonds, wheat germ, sunflower seeds. Vitamin E is an excellent antioxidant that helps protect the cells from free radical damage
Calcium: Milk, cheese, yogurt, fortified products. Calcium is important for bone formation, but also for nerve condition and blood pressure control.
Vitamin B6: Important in the formation of red blood cells and helps the immune system and nervous system. Food sources include fortified cereals, potatoes, bananas, and garbanzo beans
Fiber: Fiber can help prevent constipation which often happens to women. Eat high fiber foods like legumes (black beans, kidney beans, pinto beans, etc), bran cereals, and fruits and vegetables.