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!!🥹
Navigating PMS can be challenging, but the right nutrition can significantly ease your symptoms. Foods rich in healthy fats, like avocados and nuts, support hormone balance by providing essential nutrients that help combat mood swings and fatigue. Incorporating magnesium-rich foods such as dark chocolate and quinoa can alleviate cramps and enhance your overall well-being. Lean proteins like organic chicken and Greek yogurt contribute to sustained energy levels, while anti-inflammatory foods, including berries and spinach, can combat inflammation during this phase. To further balance estrogen levels, consider adding cruciferous vegetables like broccoli and Brussels sprouts to your meals. High-fiber carbs like sweet potatoes and oats not only help stabilize blood sugar but also assist with fulfilling your increased caloric needs without excessive calories. Lastly, don't forget the power of herbs like ginger and turmeric, which can aid digestion and reduce bloating. Prioritizing these food groups can create a supportive atmosphere for your body as it navigates this natural cycle.
love this list!