Eating for PMS

There are 4 phases: menstruation (bleeding), follicular phase, ovulation, luteal.

  • Menstrual phase: progesterone and estrogen levels decrease, body temperature drops, skin can get dry and immune system actually becomes weaker

  • Follicular phase: Progesterone stays low, testosterone levels start to rise making us feel energetic, positive mood, outgoing and enjoy social gathers more then previous phase

  • Ovulatory phase: progesterone slowly decreases, estrogen levels reach optimal level, skin is at its best, high body temperature, appetite increases and less energetic

  • Luteal Phase: progesterone increases, estrogen levels are high, this is when premenstrual syndrome PMS starts to occur, depression, skin troubles, breast tenderness, increased appetite causes binge, fatigue, body temperature increases

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You can eat to support each phase of your cycle:

Menstrual:

  • Grains: Buckwheat, wild rice

  • Veggies:Beets, burdock, dulse, kale, kelp, wakame, water chestnut

  • Fruits:Blackberries, blueberries, concord grapes, cranberry, watermelon

  • Nuts & seeds: Chestnuts, pumpkin, flax

  • Meat: duck and pork

  • Seafood: catfish, crab, claim, octopus, lobster, sardine, scallop

  • Other: miso, sea salt and sea vegetables

Follicular:

  • Grains: Barley, oats

  • Veggies: artichokes, broccoli, carrot, lettuce, parsley, green peas, string beans, zucchini

  • Fruits: avocado, lemon, lime, orange, plum, pomegranate,sour cherry

  • Nuts and seeds: brazil nuts, cashews, lychee, pumpkin, flax

  • Meats: chicken, eggs

  • Seafood: fresh-water clam, soft shell crab, trout

  • Other: nut butters, olives, pickles, sauerkraut, ACV

Ovulatory:

  • Grains: Amaranth, quinoa

  • Veggies: asparagus, bell peppers, brussels sprouts, chard, chicory, chives, dandelion, eggplant, endive, okra, spinach, tomatoes

  • Fruits: apricot, cantaloupe, coconut, fig, guava, persimmon, raspberry, strawberries

  • Nuts and seeds: almonds, pecan pistachio, sesame, sunflower

  • Meats: lamb

  • Seafood: salmon, shrimp, tuna

  • Other: Turmeric

Luteal Phase:

  • Grains: brown rice, millet

  • Veggies: cabbage, cauliflower, celery, collard, cucumber, dikon, garlic, ginger, leek, mustard greens, onions, parsnip, pumpkin, radish, squash, sweet potato, watercress

  • Fruits: apple, dates, peach, pear, raisin

  • Nuts and seeds: Hickory, pine nuts, walnuts, sesame, sunflower

  • Meat: beef, turkey

  • Seafood: cod, Flounder, halibut

  • Other: mint, peppermint, spirulina

Ripe Nutrition