The Best Foods And Recipes To Alleviate PMS

Acne, breast tenderness, headache or joint pain, the urge to cry, chocolate cravings, smoke swings, anxiety, irritability, constipation, bloating, fluid retention … These are some of the symptoms experienced by 3 out of 4 women before menstruation.

We are talking about the dreaded PMS. Symptoms can be of varying severity, but in some women they are severe enough to be inferred from their daily lives.

What to eat for PMS

The exact cause of PMS is unknown, but the symptoms are supposed to be caused by hormonal imbalances, especially too high of estrogen and too low of progesterone; There may also be nutritional deficiencies behind such as vitamin B6 deficiency, low calcium or magnesium levels, and stress and great emotional burden.

Traditional treatment consists of pain relievers to prevent pain, but it is not necessary. With proper nutrition, it is possible to balance hormones and reduce or control all these symptoms.

The most recommended foods

Studies show that women who follow a plant-based diet tend to have fewer symptoms. In the vegetable kingdom there are especially some foods that should be taken into account and introduced:

• Cruciferous vegetables such as broccoli, kale, cauliflower, collard greens, red cabbage: these vegetables contain a substance called indole-3-carbinol, which helps balance estrogen and progesterone levels
• Carrot – Raw carrots contain a special fiber that can help remove excess estrogen from the body and balance hormones. A simple fact like adding a grated raw carrot a day to our salad can significantly reduce menstrual cramps.
• Beets: Beets help detoxify the liver and stimulate its function, which is necessary to eliminate harmful estrogens. It is recommended to add 4 tablespoons of grated raw beets to the diet 5 days before the period.
• Foods rich in fiber: a diet rich in fiber helps eliminate excess estrogen from the body, nourishes the microbiota and speeds up intestinal transit. It is recommended to consume at least 30 grams of fiber daily. The best sources are whole grains such as oats, quinoa or barley, legumes, nuts and seeds, especially flax or coconut seeds, vegetables such as pumpkin, and fruits such as apples, kiwi, figs, and berries. In case of chronic constipation, we can try psyllium .
• Fermented foods: they nourish the intestinal microbiota and regulate hormone levels. It is recommended to add some fermented food to the diet daily, for example a couple of tablespoons of sauerkraut or kimchi, kombucha or yogurt or natural kefir.

• Chia seeds: not only are they especially rich in fiber and help fight constipation, but they also provide omega 3s and help control inflammation.
• Chocolate – Many women report cravings for chocolate before their period. The good news is that chocolate is an excellent source of magnesium, which helps reduce stress and anxiety and also helps with progesterone production.
• Nuts and seeds: they are rich in zinc. Studies show that women with PMS have low levels of zinc. In addition, the intake of zinc helps with premenstrual acne. Adding nuts and seeds such as cashews, pumpkin seeds, hemp or almonds to our diet on a daily basis can improve these symptoms.
• Legumes and their derivatives: chickpeas, beans, lentils, tofu, tempeh…. There are a lot to choose from. Legumes, apart from being rich in nutrients, can help us to ensure an adequate intake of protein, which is necessary for the proper functioning of the liver. And a healthy liver is necessary to metabolize and eliminate estrogens. Ideally, add protein to every meal, even breakfast and snacks. A healthy protein-rich diet also helps control sweet cravings.
• Drink enough water: the ideal is 2 liters to help detoxify the body.

• Fruit and vegetables rich in vitamin C, such as raw red peppers, kiwi, strawberries, citrus. Take them daily. Vitamin C increases progesterone levels in the body.
• Green leafy vegetables: green leaves such as spinach, kale, lamb’s lettuce or watercress stand out for their content of vitamin K, magnesium and calcium, necessary for the proper functioning of the reproductive system and to avoid menstrual pain.
• Avocado: Healthy fats are essential for the production of hormones and it has been shown that the intake of healthy fats such as avocado, seeds and nuts, olive oil or nut butters can reduce PMS symptoms due to its anti-inflammatory action. The avocado also contains potassium, magnesium and vitamin B6, which are necessary to balance hormones.

What to avoid

Some eating habits favor PMS, so keep these tips in mind:

• Cut down on alcohol and caffeine: Reducing your intake can help balance hormones and can reduce PMS symptoms. Instead of a glass of beer at night, we can try drinking kombucha or making waters flavored with fruit and aromatic plants such as spearmint or mint. And, instead of our morning coffee, we can try to drink green tea, matcha, golden milk, maca, cocoa or different infusions.
• Eliminate dairy: casein, one of the proteins that dairy contains, can have inflammatory effects and increase the symptoms of PMS. Also, dairy can aggravate acne and pimples. It is recommended to replace milk with vegetable drinks such as almond, hemp, coconut or cashew nuts.

3 recipes to relieve premenstrual syndrome

These three recipes are an example of recommended dishes to regulate hormones and prevent PMS symptoms.

Broccoli salad with cashew mayonnaise and tempeh bacon

Preparation: 25 minutes – Soak: 4 hours – Cooking: 10 minutes

Ingredients (2 servings):

For the broccoli salad:

• 1 broccoli
• 50g toasted sunflower or pumpkin seeds
• 1/2 red onion
• 1 red apple
• 50g dried cranberries

For the cashew mayonnaise:

• 75 g of raw cashews (soaked 4 hours or half an hour in hot water)
• 80 ml of water
• 2 tablespoons olive oil
• 1 tablespoon nutritional yeast
• 1 tablespoon of lemon juice
• Salt

For the tempeh bacon:

• 250g tempeh
• 2 tablespoons of tamari
• 1 teaspoon smoked paprika
• 1/2 teaspoon apple cider vinegar
• 1/2 teaspoon of cumin
• a pinch of cayenne
• 1 teaspoon maple syrup or a pinch of stevia
• 2 tablespoons oil

preparation:

1. Start with the cashew mayonnaise. To make it, you have to have soaked the cashews for about 4 hours, but if you have done so in advance and are in a hurry, cover them with boiling water and let them soak for 30 minutes. Then discard the soaking water and mash the cashews with the rest of the ingredients.
2. Cut the broccoli into florets and chop each one into small pieces. Also use the upper part of the log and cut it into pieces. Core the apple and dice it unpeeled. Chop the red onion. In a bowl, mix the broccoli, apple, onion and blueberries with the cashew mayonnaise and let it rest.
3. To make the tempeh bacon, slice the tempeh into sheets. In a bowl mix the tempeh with 1 tablespoon of olive oil and the rest of the ingredients. In a pan, heat the remaining tablespoon of oil and when it is hot, add the tempeh and brown on both sides.
4. Serve the salad with the tempeh and seeds.

You can keep the salad in a container in the fridge for up to 3 days.

2. Vegan chocolate mug cake

Preparation: 3 minutes – Cooking: 15 minutes

Cup cakes have become fashionable. They are ideal if we have a sweet tooth, since they are prepared in just a couple of minutes. Here you have a version with chocolate and the preparation with or without microwave.

Ingredients (1 serving):

• 4 tablespoons of almond flour
• 1 tablespoon of cocoa
• 1 teaspoon of coconut oil
• 2-3 tablespoons of vegetable drink
• 1 tablespoon of natural sweetener such as maple syrup, coconut sugar, date syrup, erytritol,
• a pinch of salt
• 1 tablespoon chocolate chips

preparation:

1. In a bowl, mix the almond flour, a pinch of salt, the cocoa and the sweetener. Add the oil and the vegetable drink and mix well.
2. Pour the mixture into a coffee mug and sprinkle with chocolate chips.
3. Cook in the oven at 180 degrees for 12-15 minutes (or 60-90 seconds in the microwave) and cool for 1 minute. The sponge cake hardens when it cools.

3. Ashwagandha latte

Preparation: 5 minutes – Cooking: 1 minute

Managing stress can ease PMS. Additionally, studies show that caffeine consumption worsens symptoms. So instead of our usual cup of coffee, we can try other drinks like, for example, this ashwagandha latte.

Ashwagandha is a plant traditionally used in Ayurvedic medicine. It is considered a tonic and revitalizing plant, it helps reduce stress, anxiety, weakness, anemia and insomnia. It also has analgesic and anti-inflammatory effects and helps relieve pain.

Ingredients (1 cup):

• 250 ml of vegetable drink such as almond, cashew or coconut
• 1 teaspoon ashwagandha powder
• 1 date or a teaspoon of maple syrup
• 1/2 teaspoon cinnamon
• a pinch of cardamom

preparation:

1. Crush the vegetable drink with the date, if you are going to use it.
2. Heat the milk in a saucepan.
3. Add the spices and ashwagandha and beat to combine.

Enjoy an hour before going to bed.

4. Carrot cake energy balls

Preparation: 15 minutes

Having healthy snacks on hand is necessary to prevent sweet cravings. They can also help maintain energy between meals.

Ingredients (16 balls):

• 1 large raw carrot
• 12 dates
• 1 cup sunflower, pumpkin, or coconut seeds
• 1 cup walnuts (or other nuts like cashews or almonds)
• 1 teaspoon cinnamon
• a pinch of vanilla, ginger and cardamom
• a pinch of salt

preparation:

1. Pit the dates.
2. Peel the carrot and cut it into pieces.
3. In a food processor, process the nuts until you get flour. Add the dates, carrots and spices and process until you have a sticky dough.
4. Shape into balls and store in the fridge for up to 1 week.