If you're a healthy woman who wants to make the best of that time of the month, you're not alone. According to the American Congress of Obstetricians and Gynecologists, approximately 85 percent of women endure at least one unpleasant symptom during the premenstrual period. Consuming a healthy and sensible diet with plenty of fresh foods is one simple way women can combat premenstrual discomfort and pave the way for a more tolerable monthly period.
Choosing Healthy Foods
Registered Dietitian Connie Roberts of Tufts University recommends traditionally healthy foods as part of a premenstrual diet. Breads and cereals made with whole grains and foods low in saturated fats are good choices, as are fresh fruits and vegetables. Many beans and lentils are particularly good sources of iron, which is an important nutrient for all women of child-bearing age as they are often at an elevated risk of iron deficiency.
Calcium and Vitamin D
Consuming dairy products rich in calcium and vitamin D helps reduce negative premenstrual symptoms, according to researchers at Harvard and the universities of Iowa and Massachusetts. In addition to traditional dairy items such as milk and yogurt, leafy greens such as spinach are also rich in calcium, as are beans. Fortified orange juice is another good calcium source.
Avoid Alcohol and Caffeine
Irritability, moodiness and anxiety are an unwelcome part of the premenstrual period for many women. Alcohol and caffeine can aggravate these symptoms. In addition to obvious caffeine sources such as coffee, cola and tea, premenstrual women should also avoid chocolate and some over-the-counter medications, or consume them in moderation.
Avoid Salt and Sugar
The sodium associated with salty foods can make premenstrual women retain water. Watch for hidden salt in processed and prepared foods such as canned soups and frozen entrees. Doctors also advise minimizing the simple sugars found in candies, cookies and all matter of sugar-sweetened treats in order to lessen premenstrual symptoms such as fatigue and general malaise, which are similar to those associated with hypoglycemia, even though premenstrual women may not necessarily suffer from abnormal blood sugar levels.
Eat Less More Often
Instead of loading up on three large meals three times a day, eat six smaller meals two or three hours apart. The practice addresses premenstrual symptoms such as weakness and irritability, which are also similar to hypoglycemic symptoms.
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