Chocolate covered potato chips extra salty and a grande double valium espresso mocha sounding good? You may be suffering from PMS. Symptoms of PMS affect women physically and emotionally, including bloating, headaches, cramping, back aches, irritability, sore breasts, depression and food cravings. PMS food cravings are thought to be a compensatory response to low levels of serotonin, but ingesting large quantities of simple carbs and sugar actually has a poor effect on these symptoms.
Although medications are available, simple dietary changes may significantly reduce and even alleviate the symptoms associated with PMS. Decrease consumption of simple carbs and opt for high fiber foods like beans, brans and whole grains.
Reduce caffeine intake. Caffeine can aggravate symptoms of anxiety, depression and irritability. Don’t forget about energy drinks and bars that contain caffeine, too.
Increase theamounts of green leafy vegetables in your diet. A research study published in the Journal of Obstetrics and Gynecology demonstrated that a low-fat, vegetarian diet provides significant relief.
Increase foods with calcium and vitamin D such as skim milk, yogurt, broccoli, okra, red kidney beans, apricots and figs.
Several nutrition authorities advise daily omega-3’s found in fish and flax to help with inflammation and cramping.
Remember to nourish your body with 4-6 small meals throughout the day and keep your regular exercise routine to release those natural endorphins. The more consistent you are with your nutrition, the better your results will be. If symptoms persist or become severe, schedule a consultation to discuss further treatment options.
This information was brought to you by Dr. Jen Mushtaler (a.k.a. O.B. Jen) from Austin Area OBGYN. Dr. Mushtaler is a Red Licorice sponsor for the Cougar Country Classic 5k and the Sweet & Twisted Women's Triathlon. Visit www.whosyourobjen.com to learn more about O.B. Jen!
Be sure to check out Calendar for OB Jen Free Clinics in July & August!
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