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!
    

Does your period increase your metabolism?

By Melissa Bosslet, RD, LN, CPT

I've been asked this question on more than one occasion lately, so I thought I would take the time to address the subject. The simple answer is no, metabolic rate and calorie expenditure do not increase during that time of the month. What does happen is a change in hormones that cause an increase in appetite.

Here's what happens - on Day 1 of your cycle, the follicular phase begins. Estrogen increases and progesterone decreases. After 13 days, generally the beginning of your period, luteinizing hormone and follicular stimulating hormones both increase, stimulating ovulation. The Luteal Phase begins and if the eggs are not fertilized, the uterus sheds its lining. There is a decrease in both progesterone and estrogen at this time.

Immediately before menstruation, there is a surge in progesterone. A high progesterone to estrogen ratio is responsible for an increase in food cravings, fluid retention, mood swings, and other PMS symptoms. High progesterone also causes relaxation of smooth muscle tissue, such as in the uterus and bowels. Relaxation of the bowels leads to expansion, thus the bloated feeling in the gut. These actions are all necessary to prepare the woman's body for pregnancy and to increase weight. If the female does not get pregnant, then there is really no need for more food.

Check the blog tomorrow for tips on how to reduce bloating, PMS, and prevent the mid-month weight gain.

Source: Hormonal Balance: Understanding Hormones, Weight, and Your Metabolism by Scott Isaacs, MD, FACP, FACE