Hormonal imbalances associated with a woman's period can cause numerous bothersome symptoms. According to the University of Maryland Medical Center (UMMC), consuming a nutrient-rich diet for roughly two weeks before menstruation might help prevent or reduce symptoms, such as abdominal cramping, bloating and mood swings. In general, a balanced diet rich in a variety of healthful foods is good. For best results, a doctor's guidance is suggested, particularly for women experiencing severe menstrual or pre-menstrual symptoms.
Vitamin C-Rich Foods
Vitamin C is a water-soluble nutrient found in numerous fruits and vegetables that supports healthy collagen development, immune system strength and production of important brain chemicals. According to women's health expert Christiane Northrup, M.D., deficient intake of vitamin C can cause hormone imbalances during PMS and menstruation and lead to exacerbated symptoms. Valuable sources of vitamin C include red bell peppers, citrus juices, oranges, tangerines, grapefruit, strawberries, papaya, kiwifruit, potatoes with skin, tomatoes and tomato juice.
Whole Grains
Whole grains are those that have not been stripped of vital nutrients during processing. They provide valuable amounts of vitamins, minerals and dietary fiber and are considered low-glycemic, meaning they have a mild impact on blood sugar levels. Northrup describes high-glycemic foods, such as refined carbohydrates, as potential triggers for hormonal imbalances linked with menstruation. For this reason, replacing refined grains with whole grains might enhance hormone balance. Examples of nutrient-rich whole grains include whole wheat, bulgur, barley, spelt, long-grain brown rice, wild rice, quinoa, old-fashioned oats and popcorn. Breads, cereals, pasta, soup and other prepared foods made from whole grains are suggested. For best results, whole grains should be listed as primary (top-listed) ingredients on nutrition labels.
Vitamin E-Rich Foods
Vitamin E refers to numerous fat-soluble nutrient compounds that provide potent antioxidant, disease-fighting benefits. According to Northrup, low levels of vitamin E are linked with pre-menstrual hormonal imbalances. In addition, a report published by the "Journal of Clinical Endocrinology & Metabolism" in 2010 suggests increased vitamin E intake as a potential aid in treating or reducing symptoms of premenstrual dysphoric disorder (PMDD)—a condition characterized by severe hormonal disturbances and depressive symptoms before or during menstruation. Foods rich in vitamin E include almonds, almond butter, wheat germ oil, sunflower oil, sunflower seeds, safflower oil, hazelnuts, peanuts and peanut butter. Modest amounts of vitamin E are present in soybean oil, broccoli, kiwi, tomato and spinach.
References
- Dr. Northrup: Premenstrual Syndrome Facts and Treatment
- "The Journal of Clinical Endocrinology & Metabolism"; Premenstrual Syndrome (PMS) and Premenstrual Dysphoric Disorder (PMDD); Rogerio A. Lobo, MD and JoAnn Pinkerton, MD; 2010
- University of Maryland Medical Center: Lifestyle Changes and Menstrual Disorders
