Menstrual Madness

Now that we know we really shouldn't eat more during our periods, what the heck do we do with the cravings? And what about the annoying bloating? No fear, dietitian Melissa is here!

1. Eat a Hormonally Healthy Diet - see Melissa or Elizabeth for a nutrition plan specific towards your hormonal needs.
2. Avoid salt - salt will make you retain more water and further increase bloating. On the other hand, do not reduce the amount of water consumed. Dehydration will make matters worse!
3. Avoid a lot of animal fat in your diet - this slows down the movement of the digestive tract. Fat, especially saturated fats, takes longer than carbohydrates and proteins to digest.
4. Eat small frequent meals - this helps keep blood sugars balanced, thus balancing hormones. Also, it cuts back on the distention and bloating of the belly and reduces cravings.
5. Avoid a lot of fiber - although fruits and veggies are normally your healthiest bet, during your period they can increase bloating. Cooked veggies are a great way to get in your nutrients without a ton of extra fiber.
6. DO NOT SKIP BREAKFAST! No matter how fat you are feeling, skipping breakfast is actually the worst thing you can do for yourself, especially during your period. It will throw your hormones all out of whack and make those sugar and salt cravings come back with a vengeance.
7. Eliminate, or at least reduce, caffeine and alcohol during your period (if not in general). The diuretic and stimulating effect of these chemicals increase PMS hormones and cause you to crash even harder when the effects wear off.
8. Increased progesterone levels during your period can make you sleepy. Compensate for this with added exercise, which will increase your serotonin levels, thus reducing moodiness and irritability and giving you a surge of energy. The muscle activity also reduces water retention by forcing blood into the heart.
9. Use a heating pad to reduce bloating and menstrual pain - the heat increases blood flow.
10. Lose weight - carrying around extra weight contributes to fluid retention by putting more pressure on the abdomen and other body tissues.
11. Increase your intake of calcium, B vitamins (especially B6) to reduce period symptoms such as carbohydrate cravings, moodiness, and irritability. Evening Primrose Oil is also very helpful. Talk to Melissa or Elizabeth for more supplement recommendations that can help your PMS. Remember, you can get a FREE 20 minute vitamin/supplement consultation with EB!