PMS, or premenstrual syndrome, refers to a number of symptoms that are associated with menses and typically occur within a week or two of starting your menstrual cycle. Symptoms usually diminish with the onset of bleeding and go away entirely with menopause or cessation of monthly periods. The duration, types and intensity of symptoms vary among individuals, ranging between mild and severe in nature. According to WomensHealth.com, a common symptom of PMS includes food cravings, most typically for sweets and sugary desserts. Replacing unhealthy processed foods with raw food desserts may assist with decreasing food cravings and avoiding potential weight gain.
Serotonin
Premenstrual syndrome does not have an exact known cause according to the Mayo Clinic; however, there are several contributing factors, including common hormonal fluctuations, stress and possible depression. Mood and food cravings are most notably related to changes in brain chemicals, particularly serotonin, a neurotransmitter that is known to elevate mood and induce calmness. Low serotonin levels in the brain may contribute to lethargy, low mood, insomnia and food cravings. Carbohydrates contain serotonin, which may explain why women reach for high-carb and sugary treats to decrease irritability and hunger levels.
Raw Foods
Raw foods and raw food diet plans are increasingly marketed as a healthier way of eating to improve health and to possibly lose weight. According to many raw foodists, including Natalia Rose, CN, author of the "The Raw Food Detox Diet", raw plant foods retain more nutrients than eating foods in a processed and cooked state. Rose writes that cooking may destroy many of the foods' natural enzymes that aid in proper digestion and absorption of nutrients. Poor nutrient uptake often leads to cravings for high-carb, sugary foods that will provide quick energy to the body. However, an article in "Scientific American" reveals conflicting evidence as to the benefits of choosing either cooked or raw foods. Rui Hai Lui, associate professor and researcher at Cornell University, suggests eating a variety of foods, cooked and uncooked, for maximum benefits.
Processed Foods
To satisfy food cravings present with PMS symptoms, most women succumb to high-sugar, calorie and fattier foods; however, foods high in simple carbs and sugars often lead to a crash in energy levels shortly after eating due to fluctuations in blood sugar levels. This often leads to the need to eat more foods high in simple sugars for quick energy and craving satisfaction. Excess caloric intake will lead to weight gain over time, as well as bloating, digestive upset, fatigue, irritability and possible nutritional deficiencies. Replacing processed dessert foods that are low in nutrients and fiber with raw foods in their natural state increases nutrient intake and energy levels and stabilizes blood sugars.
Raw Food Desserts
The healthiest raw food desserts should consist of foods that are lower in calories and are nutrient-rich and a source of healthy fats. Fruits and vegetable in particular are the healthier raw foods to select as they contain essential vitamins, minerals and antioxidants needed for normal body functions and hormonal balance, which aids in decreasing symptoms of PMS. Most fruits and vegetables are a source of natural sugars, particularly fruits, that make a sweet dessert but with no added refined ingredients. For instance, prepare a light fruit salad combined of sliced pears, peaches, oranges and strawberries for an after-meal dessert. Increase sweetness to satisfy a sweet tooth with pure maple syrup and sprinkle with raw rolled oats and slivered nuts for fiber and healthy fats.
References
- Disease Proof; "Eat Smart Live Healthy: The Cold Truth About Raw Food Diets"; Joel Fuhrman, M.D.; 2006
- WomensHealth.gov: Publications: Premenstrual Syndrome (PMS) Fact Sheet
- Mayo Clinic: Premenstrual Syndrome (PMS)
- Mayo Clinic: Premenstural Syndrome (PMS): Causes
- "Scientific American"; Fact or Fiction: Raw Veggies Are Healthier Than Cooked Ones?; Sushma Subramanian; 2009
- "The Raw Food Detox Diet"; Natalia Rose, CN; 2006
