Features of diet during PMS

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2014-08-26

My article is completely dedicated to the lovely ladies. Only a woman can understand what PMS is, as she experiences all the "delights" of this period every month. Premenstrual syndrome (PMS) encompasses numerous symptoms. All of them can be grouped into several main categories:

1. Anxiety, irritability, insomnia.

2. Increased appetite, cravings for sweets, weakness, fatigue, headaches.

3. Apathy, forgetfulness, lack of attention.

4. Swelling, weight gain, breast tenderness, and firmness.

Symptoms can vary in intensity and usually manifest about two weeks before menstruation.

All these metamorphoses are due to our female hormones. But I would like to discuss the impact of PMS on weight changes during this period and changes in eating behavior.

Influence of PMS on Eating Behavior

As I mentioned, hormones play a huge role in a woman’s life, influencing various factors. And, of course, weight, eating habits, and appetite are no exception. During this period, the reign of the hormone progesterone begins, whose main goal is to prepare a woman's body for impending pregnancy. During PMS, progesterone:

• Promotes additional fat storage by activating the enzyme lipoprotein lipase.
• Reduces the movement of food through the stomach and intestines, allowing nutrients to be absorbed more thoroughly.
• Increases appetite.
• Modifies carbohydrate metabolism, leading to greater cravings for baked goods and sweets.
• Causes water retention, which manifests as weight gain due to swelling.

Progesterone works in harmony with our other hormones, such as endorphins (the hormones of joy). During these days, there is often a deficiency of endorphins. This explains the mood decline, desire to sleep longer, and apathy.

Diet During PMS and Menstruation

Thus, PMS is a very "dangerous" period in terms of gaining excess weight. It is during this time that any dietary indiscretions or overeating will inevitably result in extra rolls around the waist, hips, and other "trouble" spots.

During PMS, the body diligently tries to extract and absorb as many nutrients as possible from every morsel consumed, particularly fats. Be careful! It is important for women to remember that they should not try to lose weight during this time. It’s better to wait it out and try to maintain weight.

Here is a list of foods that should definitely be included in the diet during PMS and during menstruation:

• Oatmeal. Consuming this wonderful product helps increase endorphin production (the joy hormones) and reduces cravings for sweets.
• Brown rice.
• Buckwheat.
• Dried fruits.
• Beef.
• Eggs.
• Fatty fish (salmon, trout, mackerel).
• Dairy products.
• A small amount of butter.

It is also worth enriching your diet with vitamin B-6 and magnesium. They are essential for endorphin production to help reduce PMS symptom intensity.

And of course, don’t skimp on sleep, dear ladies! Healthy, restful sleep will protect you from irritability, uncontrollable eating behavior, and breakdowns!

In conclusion, I want to say: don’t be discouraged if during these days the scale goes up by 2-3 kg. Stay calm, only calm! Sometimes a woman can gain up to 5 kg during PMS and menstruation! Weight does not necessarily equate to fat!

If you haven’t overeaten during this time and have been mindful about eating, then it is likely that any excess weight is just water, which will also disappear unnoticed and will not affect your fat tissue. I always recommend my patients not to weigh themselves during this period to avoid unnecessary distress. I hope my article proves to be useful to you. Wishing you health and beauty!!!