Dietary changes are the best place to start. Many women find increasing whole grains may help balance their estrogen levels. You may find getting your 5 fruits and 5 vegetable servings a day and one serving of legumes helps improve hormonal balance and PMS symptoms. Soybeans and soy products contain estrogen like compounds called phytoestrogens that help offset fluctuations in a women’s natural estrogen.
According to Mark Messina, Ph.D. associate Professor at Loma Linda University, an expert on soy, women need 2-3 servings daily of soy foods which provide 60-90 milligrams of phytoestrogens.
Eating sweets only aggravates PMS. Instead of candy bars go to whole wheat bread with honey or jam. Women consuming chocolate, coffee, colas, teas, even caffeine medications throughout the day may also be more likely to experience PMS. Some women can tolerate caffeine and others can’t. You can test it over several months and see how you do.
Instead of eating high sugar and caffeine products, eat more complex carbohydrates, such as sweet potatoes, corn, or whole-grain pastas and breads may be a much better way to go.
Cut back on saturated fats in meats and dairy. They may aggravate PMS symptoms. Research supports adding 1-2 tablespoons of safflower oil a day to salads, baking or cooking. Eat fish instead of meat. Drink more water and consume less salt to reduce swelling and bloating.
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