Should you adapt your diet for premenstrual syndrome ?

Should we adapt our diet to our PMS ?

It’s physiological: our cycles set the pace for our energy and well-being.

So how can we best adapt your diet to our premenstrual syndrome, so as to gain stability, lightness and energy throughout our cycle ?

A Danish study (University of Copenhagen) suggests that women should adapt their diet and exercise habits to the different stages of their menstrual cycle in order to lose weight and gain energy.

According to them, patients who tried out their theory lost up to 4 kilos over the 6 months of the clinical trial. At the very least, the benefits are said to be greater physical fitness (1).

As we all know, the premenstrual period and the period directly following the onset of menstruation can be accompanied by a number of troublesome symptoms: bloating, water retention, mood swings, food cravings…

So, should you listen to your body and its desires, or set yourself a few rules? (no pun intended 😊)

Premenstrual syndrome diet advices by phase for your PMS :

PHASE 1: MENSTRUATION

From the 1st day to the last day of your period ( depending on the length of your cycles)

Most of the time, the arrival of your period signals a period of relief after several days of premenstrual syndrome, which affects almost 90% of women (irritability, pain in the lower abdomen, tense breasts…).

Your hormones are down, and during this period you’re often tired and need to slow down.

In general, your appetite is lower than in the period just before your period, and nutritionists advise you to listen to your body at this time.

Foods to eat during menstruation:

• Iron-rich foods to compensate for blood loss (red meat, sesame seeds, shellfish, green vegetables…)
• Vitamin C (kiwis, oranges, red peppers, lemons to boost vitamin C absorption, etc.): fresh fruit is the best source of vitamins for the body to absorb.
• Group B vitamins (wholegrain cereals, green leafy vegetables, legumes, eggs…)

According to the Danish study, this is the phase when the body needs a little rest: go to bed early and prefer gentle exercise (yoga, walking, etc.) to intensive sports.

PHASE 2: FOLLICULAR

The follicular phase generally begins at the end of menstruation, when the follicles develop. This is often a time when energy and libido rise, as estrogen levels increase.

Energy levels are often high, so it’s a good time to play more intensive sports and adapt your diet to the increased energy:

– Vitamin B12, contained in animal and vegetable proteins

– Complex, unrefined carbohydrates such as pasta, brown rice and root vegetables

– Flax or pumpkin seeds, which contain pro-estrogenic fatty acids

Avoid quick sugars such as French fries, white bread or white pasta and rice, which have an excessively high glycemic index.

This phase generally lasts around ten days.

PHASE 3: OVULATION

Halfway through your cycle: Day 14 in a 28-day cycle.

A quick reminder: the ovum is propelled from the ovary and is available for 12 to 24 hours for fertilization: this is the moment when your libido reaches its peak, thanks in particular to a spike in testosterone:
Zinc is an important nutrient in promoting healthy cell division, whether as a child or not, to maintain a healthy cycle and promote testosterone secretion.

Choose seafood (oysters), oilseeds (cashews, Brazil nuts, etc.), eggs…

PHASE 4 (LUTERAL or progestational)

From mid-cycle to end of cycle: about 15 days, the longest phase of the cycle.

The first few days after ovulation generally go well, but the rest of the cycle is often the most difficult.

This is the time when hormone levels are high: estrogen, progesterone and testosterone.

It’s also a time of increased basal metabolic rate (= energy consumption at rest), and the body demands more energy, leading to frequent food cravings.

Premenstrual syndrome varies greatly in intensity from one woman to the next, depending to a large extent on the intensity and sensitivity of hormonal variations.
Some women experience a combination of symptoms: headaches, muscle weakness, tense breasts, irritability… but also compulsive food cravings, particularly sweet cravings.

If you have carbohydrate cravings, you can give in to them, but make sure you choose low-glycemic index carbohydrates to limit blood sugar spikes: wholemeal pasta, sweet potatoes, dark chocolate for magnesium in particular… (Avoid soft drinks, even diet ones, and pastries).

Focus on :
– Anti-inflammatory omega-3s (such as sardines, mackerel, linseed, sunflower seeds, pumpkin seeds…)

– Foods rich in iron and B vitamins (animal proteins, green leafy vegetables, etc.) to help the liver eliminate excess or worn-out estrogen and restore a better progesterone/estrogen ratio.

– Foods rich in magnesium (bananas, almonds, walnuts, dark chocolate…)

– Avoid pro-inflammatory caffeine and alcohol.

General rules to help you cope with these cycles

• Favors slow-sugar-based foods (whole-grain carbohydrates, root vegetables, etc.) to fill you up and stay in shape, without creating a blood sugar spike.
• Drink plenty of still water (1.5L) to reduce bloating and water retention, even if this may seem counter-intuitive. (And limit salt and sugar).
• Reduce your intake of salt and sugar. They are responsible for many of the feelings of bloating and water retention;
• Reduce your intake of caffeine, theine and soft drinks, including diet sodas.
• Limit your consumption of dairy products, which promote the production of prostaglandins in the body, which in turn can cause stomach cramps when present in excess.

Above all, don’t hesitate to ask your doctor, nutritionist or gynecologist for advice, or consult a nutritionist specialized in hormonal nutrition.

You can watch the live interview with Celine Pétureau on the theme of “talking about food and premenstrual syndrome”.

(1) Source : Daily mail

A dietary supplement adapted to women’s cycles, specially developed to support women during hormonal variations(premenstrual syndrome, peri-menopause, etc.) leading to emotional and physical imbalances (fatigue, mental fog), preserve their hormonal balance and strengthen our metabolism against oxidative stress and inflammation.