How To Get PMS Relief With Your Diet

Today, I thought we’d dive into all things PMS and menstrual cramps. So. Much. Fun.

Okay, maybe not so fun–but definitely important! I think people have a lot of questions about PMS and periods, which is fair–it’s not something we talk about outside of health class. One of the top questions? Are symptoms normal? How do we get PMS relief?

Is it normal to have cramps, bloating and digestive issues? Or to have a skin breakout? Or to feel insatiably hungry?

And honestly: yes. To a certain point anyway. If you want to read about why we get periods, check out this enlightening (and somewhat grim) article How and Why Women Evolved Periods. I also recommend reading The Incredible Evolution of Periods to also learn about why we experience miscarriages (and hello, it’s actually incredibly common!).

WHY DO WE GET PERIODS

Periods are misunderstood and often a taboo topic–as many things relating the the female body tend to be. But periods are insanely powerful: it takes a lot of energy to bring another human into the world, and periods are how we make sure that only something truly worth it (ie. a healthy fetus) makes the cut. And if of course, implantation doesn’t occur, our periods start–a quick and easy way to eliminate tissue that isn’t serving us.

WHY DO WE GET PMS?

Wondering why you always feel ridiculously hungry the week before your period? It actually takes energy for your period to shed the uterine lining! That means we may need more calories –up to 350 calories–as our body uses more energy during that time period. Periods can also affect insulin sensitivity, which is why we tend to crave sweets the week leading up to our periods.

Sometimes though, if progesterone declines too quickly, or doesn’t elevate enough, you can experience PMS and period symptoms such as:

mood swings
depression
period cramps
breast tenderness
acne
sugar cravings
nausea
loose stools

Before we dive in, I want to talk a little bit about my own period story. For the most part, I’ve been pretty lucky: I don’t really experience period pain, my cramps are minimal, my period is short lived–all things I’m super grateful for! But I remember when I was in my early 20s, there was a few months where I had the worst periods: I was doubled over in pain. I would have to call in sick. After years of never having issues, why then? Well, at the same time I was going through this, I had changed my diet. I had gone from a previously paleo diet, to a more vegetarian, higher carb diet (trying to accommodate my partner at the time, who was vegan). I was eating more legumes, more whole grains (still gluten free!) and less overall fat and protein.

After a very short lived trial, I went back to a more paleo-style diet: lots of veggies, healthy fat and protein, and lower carbs (about 15og per day)–although I still do eat rice and oats from time to time. And my periods went back to normal. And they’ve stayed that way since. Except, I’ve noticed, on days where I get my period after a night of drinking, or if I decide to have oatmeal or yogurt on the first or second day of my period. Guaranteed, during those instances, my period pain worsens–or, in the case of dairy, I get extremely nauseous.

Knowing this, I take extra care to lower my carbs around my period, eat relatively dairy-free, and try not to overdo the drinking the days leading up to my period. I think those tips alone could be super helpful for a lot of you!

When it comes to PMS, and your period, I think the following 3 tips will get you far.

3 WAYS TO GET PMS RELIEF FROM YOUR DIET

balance your blood sugar

stay hydrated

reduce inflammation

How To Get PMS Relief With Your Diet — Photo by Good Soul Shop on Unsplash

WHAT TO AVOID

Gluten

A study on women with endometriosis found that cutting out gluten alleviated symptoms inn 75% of women. While we aren’t talking about endometriosis today, if you struggle with heavy or painful periods, going gluten-free may be beneficial to you!

Dairy

During your period, your body is more sensitive to inflammation, so it’s important to reduce or eliminate foods during this time that increase inflammation, like dairy. While you don’t have to completely cut out dairy, you may find it helpful to avoid it on your period.

Carbohydrates + Sugar

Again, talking about reducing inflammation and balancing blood sugar. Stick to complex carbohydrates (like sweet potatoes!) if you’re craving carbs, and stick to breakfasts that are higher in protein and fat (like eggs with avocado) to keep blood sugar stable and avoid worsening symptoms

Alcohol

Stay hydrated! Avoid drinking the week before your period (or if you do, keep it light!) and be sure to drink lots of water!

Coffee

Dealing with breast tenderness? Try cutting out coffee. For many women, coffee can exacerbate PMS. Try matcha instead!

WHAT TO EAT FOR PMS RELIEF

B Vitamins

B vitamins have been linked to improved period cramps, thanks to their help in hormone production! Aim to eat foods high in B vitamins, like salmon, eggs, legumes and leafy greens! You may also find it helpful to take a daily B complex. I like this one from AOR.

Omega 3s

Omega 3s help decrease inflammatory prostaglandins–which can help reduce period pain and PMS–while also supporting hormone health! Aim for fatty fish, like salmon or cod, as well as plant sources of omega 3s (like chia seeds, flax seeds and walnuts), and consider taking a supplement!

High- Fibre Foods

Fibre helps to carry out estrogen, so even if we’re cutting back on carbs (especially refined carbs!) we don’t want to cut back on fibre! Foods like flax, chia, avocados, apples, beets and lentils are all good examples of high fibre foods.

Water

Stay hydrated! This is great for overall skin health, but it can also relax muscles and alleviate period pain. Don’t forget, teas count as hydration–so feel free to make yourself a ginger tea (and also reap the anti-inflammatory affects of ginger!).

Magnesium

Magnesium can boost serotonin (aka boost your mood), reduce prostaglandin levels and also relax muscles–three things you really want for PMS relief! I like to eat a tablespoon of raw cacao powder in a smoothie to get my fix, but dark chocolate, leafy greens or a supplement, like Calm Magnesium, can all do the trick! So don’t feel guilty about reaching for that chocolate–just keep it dark to help balance those blood sugar levels!

OTHER TIPS

take a hot bath (use epsom salts to boost that magnesium!)
have sex (seriously)–either with yourself or with a partner!
get some exercise to increase blood flow
take an OTC pain reliever. (wait what? Isn’t this blog meant to be about natural health? Sure, but if I’m honest, I take 1 ibuprofen once a month on the worst day of my period just because combined with these other practices I don’t get any period pain. If you don’t mind the mild cramps, feel free to skip this step, but mild or no, I’d rather not deal with it at all.)

Okay, I hope these tips help! Let me know what you do for your PMS relief in the comments below! And be sure to subscribe to my monthly newsletter if you haven’t already!

Learn lots and make smart choices,