Never mind the ibuprofen, you can alleviate your premenstrual syndrome with a diet high in complex carbohydrates, fiber and calcium, and low on alcohol, caffeine, sugar, salt and fatty foods.
Broccoli, Kale and Beets
Steam some broccoli for a serving of calcium, magnesium and high fiber to regulate your estrogen levels.
Calcium- and fiber-rich kale also includes vitamin E, which reduces breast tenderness.
Iron-filled beets refresh your energy.
Bananas and Cranberries
Replace your chocolate craving (more likely a need for complex carbs) with a mood-enhancing banana, filled with vitamin B6 and potassium.
High-fiber, low-calorie cranberries decrease water retention and cramps.
Salmon and Sardines
Poach or sauté a salmon entrée rich with anti-inflammatory omega-3 fatty acids to minimize cramps and keep bad moods at bay.
Sardines are loaded with calcium, a great PMS deterrent.
Lentils and Peanuts
Simmer some high-fiber lentils to help relieve fatigue and regulate blood sugar.
Peanuts contain magnesium, which regulates serotonin and brightens your outlook.
Low-Fat Yogurt and Cheese
Increase calcium intake and decrease bloating with a little low-fat dairy.
Tips
Reduce bloating and food cravings with more-frequent, smaller meals.
Drink plenty of water and herbal tea to flush out your system.
References
- Diets in Review
- The 150 Healthiest Foods on Earth; Jonny Bowden, Ph.D., C.N.S.; 2007
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