Premenstrual dysphoric disorder, or PMDD, is a condition in which women experience depression and irritability, among other symptoms, related to hormonal changes before menstruation. PMDD is a more severe form of premenstrual syndrome, or PMS. The condition, according to PubMed Health, affects approximately 3 to 8 percent of women. The Cycle Diet is a diet plan designed to help control hormonal fluctuations.
History
Debra Hope-Riedesel, a licensed registered dietitian specializing in women’s health, designed the Cycle Diet plan for women. The diet specifies certian foods to avoid, include and eat during specific phases of your menstrual cycle. The Cycle Diet also helps with fertility issues and general PMS hormone changes, including PMDD. The diet recommends that you chart your cycle phases to learn when estrogen and progesterone are at their highest levels in your body.
Foods to Include
In each phase, certain foods are required to be included in your diet at all times. The Cycle Diet recommends that you eat at least two to three servings of fruit per day and three to six servings of vegetables per day. You should eat one to three servings of grains, such as bread, cereal or pasta, per day. Include five to eight servings of beans, like soybeans or lentils, per week. The Cycle Diet recommends that you eat lean meats, such as baked fish, chicken or turkey breast, eggs or tofu.
Foods to Avoid
The Cycle Diet suggests avoiding foods that may have an impact on sex hormones. These foods, known as stress foods, may be high in saturated or trans fats or contain preservatives and other artificial ingredients. Foods to avoid include full-fat dairy, butter, margarine, processed meats, fatty red meats, deep-fried foods, sulfites, high fructose corn syrup, aspartame, salty foods, soda, MSG and hydrogenated oils. If you have additional food sensitivities, these may contribute to your symptoms of PMDD.
Follicular Phase
The follicular phase begins the first day of your period. It usually lasts up until day 14, when you begin to ovulate. Estrogen increases during this time to trigger the release of an egg to ovulate. During this phase, according to the diet, you can eat some of your stress foods within reason. For instance, if you wanted to eat red meat, you could eat a small portion of it twice a week during this phase.
Luteal Phase
The luteal phase follows your ovulation, from day 15 to day 28. Nearly all PMDD symptoms occur during this phase, and it is when your diet and eating habits affect you most. The Cycle Diet recommends that you avoid alcohol during this time. You should also limit animal protein to one small serving per day. Decrease the amount of simple sugars you eat. Limit the caffeine you consume during this phase to 16 ounces per day. Eliminating or reducing stress foods during your luteal phase helps to decrease any PMDD symptoms you may experience.
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