good food to buy for PMS 🍋
eating the right food the week before our period can help reduce PMS symptoms!
This is our luteal phase & it’s right after ovulation and right before we get our period 🥹
our estrogen starts to drop and progesterone starts to rise which leaves up feeling hungrier, sleepier, moodier (kinda like fall 🍁☕️)
progesterone is our chill hormone where as estrogen is our hype hormone, but if progesterone is lower than it should be & estrogen is dominant (that’s when we get PMS or irregular periods)
the goal during this phase is to nourish!!🫐🥑
Your body needs nutrient & extra calories (100-300ish) during this time to keep up with metabolism. So if you’re hungrier than normal, eat!!
Here’s good food to focus on:
• Healthy fats: avocados, flaxseed, sunflower seeds, sesame seed, chia seeds, nuts (almonds, cashews, Brazil nuts), wild caught salmon, grass fed butter
• Magnesium rich foods: chicken, pumpkin seeds, sesame seeds, beets, quinoa, dark chocolate & legumes
• Lean quality protein: tuna , organic chicken, lentils, chickpeas, organic pasture raised eggs, Greek yogurt, grass fed beef
• Anti inflammatory foods: purple cauliflower, red bell peppers, spinach, zucchini, whole carrots, grapefruit, pomegranates, cranberries, berries, mango
• estrogen balance: broccoli, brussel sprouts, cauliflower, dark leaty greens, kale, spinach, chard
• high fiber carbs: butternut squash, pumpkin, sweet potatoes, glyphosate free oats, brush rice, apricots, papaya, dates, apples, bananas, potatoes
herbs:
chaste berry, ginger, ashwagandha, dandelion root, burdock root, fennel, reishi, red raspberry leaf, rosemary, turmeric
Hope this helps!!🥹
I used to dread the week before my period. The mood swings, the intense cravings, the bloating – it felt like my body was working against me. But after a lot of research and some trial and error, I discovered that what I ate truly made a difference in how I felt during my luteal phase. I’m excited to share more about how I strategically incorporate specific foods to make this time of the month so much smoother! One game-changer for me has been really focusing on healthy fats. It's not just about adding calories, but about fueling your body with the right kind of energy and supporting hormone production. I’ve found that avocados aren't just for toast; they make creamy smoothies and amazing salad toppings. Flaxseed and chia seeds are super easy to sprinkle into oatmeal or yogurt, providing those essential omega-3s that help reduce inflammation. I also love wild-caught salmon – it’s a fantastic source of healthy fats and protein, perfect for a satisfying dinner. Then there's magnesium. Oh, magnesium! This mineral is a lifesaver for easing muscle cramps, reducing anxiety, and improving sleep – all common PMS woes. I make sure to snack on pumpkin seeds, which are packed with it. And yes, a little piece of dark chocolate (70% cocoa or higher) can be a guilt-free treat that boosts your magnesium intake! I've also started adding more leafy greens like spinach and kale, which are rich in magnesium and also great for estrogen balance. Lean quality protein is another non-negotiable. It helps keep my blood sugar stable, which means fewer energy crashes and fewer intense cravings. Organic chicken and Greek yogurt are staples in my fridge. For plant-based options, lentils and chickpeas are incredibly versatile – I love adding them to soups or making a quick hummus. Tuna is also a great choice for a quick, protein-packed lunch. To combat that uncomfortable bloat and inflammation, I load up on anti-inflammatory foods. I've really leaned into colorful vegetables like purple cauliflower and red bell peppers, which are not only visually appealing but also packed with antioxidants. Berries, especially cranberries and pomegranates, are my go-to for snacks. And you can't go wrong with adding more spinach and zucchini to almost any meal. These foods help reduce the overall inflammatory response in the body, which can lessen period pain and discomfort. Finally, don't underestimate high fiber carbs. These aren't your refined, sugary carbs, but wholesome options like sweet potatoes and butternut squash. They provide sustained energy, help with digestion, and support the elimination of excess hormones, which is key for hormone balance. I often roast sweet potatoes as a side dish or add butternut squash to curries. Even simple glyphosate-free oats for breakfast make a big difference in keeping me full and happy. Beyond just the food, I’ve learned that staying hydrated is crucial. Sipping on water throughout the day, perhaps with a slice of lemon, helps with bloating and overall well-being. This journey of understanding how food impacts my cycle has been incredibly empowering. By consciously choosing these nourishing foods, I've transformed my luteal phase from a time of dread into a period of gentle self-care. It truly makes a noticeable difference in my energy levels, mood, and overall comfort.
love this list!