Beating PMS Eating (Sorry Guys)

New female clients often ask “how much weight should I expect to lose?” My conservative estimate is one to two pounds a week or three to six pounds a month. Huh (I can see them thinking), "shouldn’t that be four to eight pounds if you’re losing one to two a week"? Yes, but one week is PMS so we can’t count on that one. If you’re female, chances are to some degree you’re familiar with at least a few of the 150 (yes that’s right) possible PMS symptoms. And if you’re male, though not from first hand experience, you’re probably familiar with some of those symptoms as well.  I’ve talked bloating before but today I’m more interested in the effect PMS can have on appetite and eating and what can be done about this.

First, a biology lesson. The last part of the menstrual cycle is called the luteal phase. It is in this phase that the ovaries decrease estrogen production  and start pumping up progesterone production. These two hormones affect various brain chemicals called neurotransmitters and this is what likely leads to mood alternation and PMS symptoms.  Appetite is lowest before ovulation (mid cycle) and highest in this luteal phase. Oftentimes, women reporting appetite changes also experience mood effects. Both symptoms seem tied to serotonin. We don’t all necessarily increase consumption of the same types of foods but low serotonin activity increases vulnerability to overconsumption as serotonin curbs appetite. One study found that caloric intake increased 20% and another showed a 1000-calorie increase in the four days leading up to menstruation. To add insult to overeating, the muscles in the bowels can relax and be less effective moving food through which explains why many women are constipated before menstruation. Lovely.

This can start to seem like a losing hormonal battle but I don’t think that’s the case.  First, just knowing that the menstrual munchies aren’t all in your head should be somewhat comforting. Second, if you know hurricane PMS is headed your way you can start to take precautions such as having the right foods in the house and perhaps taking certain supplements.

A lot of the dietary advice for PMS has to do with fluid retention. While dandelion greens, asparagus, apple cider vinegar are all “delicious debloaters” they don’t address PMS cravings and appetite surges. A few foods that show promise are pineapple, full fat dairy products and sweet potatoes. My PMS eating tips are as follows:

• Consider Carbs (right ones at right time)- in one study a carbohydrate-based supplement worked as well as medication in reducing PMS symptoms.  Protein actually hampers serotonin production. Meals should be veggie heavy and snacks mainly carbohydrates. Eat two small carbohydrate-based snacks per day such as popcorn, a small sweet potato, a cup of bean soup,  oatmeal, Glow cookies or Purely Elizabeth granola or Food Should Taste Good Chips. For chocolate cravings try The Real Bar.


• Exercise, no excuses- I have clients who say “I was feeling so poorly I skipped my workout”. Bad idea. Exercise five out of seven days the week leading up to your period preferably outside. Exposure to sunlight increases serotonin production.


• Friendly Fats- chia seed, walnuts, hemp and small servings of fish have positive mood effects for PMS. They are also natural anti-inflammatories and important for good bowel function.


• Do Dairy- Siggis yogurt and cheddar cheese (naturally lactose free). Calcium and vitamin-D rich foods decrease PMS symptoms.


• Don't Keep it Simple- simple carbohydrates in sugary snacks and white flour can actually increase water retention, irritability, appetite and other PMS symptoms.


• Ditch the Drinks- if there’s one time a month to skip the drinks it’s 3-4 days pre period.

When it comes to supplements there are many suggested but only a few that are well researched. If you experiment I would give supplements two full cycles to see a difference:

Vitex- also known as Chastetree Berry has some research behind it. It is known to balance hormone levels and improve menstrual irregularities.

Evening Primrose Oil- a source of GLA, an anti inflammatory omega-6 fatty acid. In several studies it was found to be helpful.

Rhodiola- helpful for mood, research behind it extremely safe.

B6 or B-complex with 50mg of B6.

Magnesium- a recent study showed those who took magnesium supplements had improvement in their PMS symptoms.

Probiotics- more for PMS-related bloat than appetite or weight gain.

PMS doesn’t have to weight you down. The next time hurricane PMS hits hopefully it will be downgraded and leave minimal damage.

Do you feel like a different person when you have PMS? What do you generally do to ameliorate symptoms? Are any males reading this post? So curious.

Bye Bye Bloat

The 4 C's 

One of the most common words used by clients in by office is “bloated.” Nobody likes to feel bloated, especially during beach and bathing suit season.  I spoke to Tanya Rivera, of GMA Health, about the bloating basics and thought Monday, post weekend, was a good day to debloat with you.

Bloating is swelling due to fluid or gas. Eating salty or processed foods, eating too fast, for some lactose or sweeteners can all cause bloating. While women have the bonus of hormonal bloating, not to worry, men bloat too. If bloating persists or intensifies it is worth looking into but more often than not bloat is just unsightly and annoying.

If there’s an event you want to feel your best for or you simply want to debloat. My starter tip for bloat is to remove the 4 C’s. I’ve mentioned them before but these are:

• Carbs- especially the white ones hang onto water as they digest, whereas protein uses water
• Canned Foods-even healthy canned foods such as beans or tuna cause bloat (and may contain BPA’s) think jarred foods, rinse well in a colander or skip.
• Carbonated Beverages- yes seltzer and something I’m totally against soda will bloat you. All those bubbles end up in your stomach and it’s often not pretty.
•  Chewing Gum- seems innocent but you swallow air constantly. Gum chewers are amazed when they find this one out.

The Tummy Trifecta

Too many raw veggies aren’t part of my prescription but there are 3 I call “The Tummy Trifecta”.

•  Dandelion greens are good in salads or in teas, they are also in season now but need a good washing when you use them
• Asparagus aren’t only a diuretic food they are also anti inflammatory due to their saponin content and a prebiotic food.
• Parsley- a great anti gas and diuretic food, I love parsley in green juices with ginger and lemon

Debloating Drinks

Lemons have been used for centuries for all sorts of medicinal applications. Lemon is a natural diuretic and a couple cups of lemon water a day may keep distention away.  Our clients also love a green tea-based drink called EBoost eboost.com. Yogi also makes a delicious detox tea that’s great iced in the summer time. You can also take fennel and caraway seeds and boil them for a homemade tea.

Eboost.com

High Potassium Foods

Sodium and potassium work in a balance. To debloat, potassium (in food not supplement form) can help.  Cantaloupe, coconut water, oranges and avocados are excellent choices and sources I prefer over the banana when it comes to bloat. Even one day of incorporating these debloaters can make a difference. Then I’ll tell you the second most common word in my office, any guesses?

Are you bloat-prone? What do you do to improve it? Which of these foods are you ready to incorporate? And how bloated do I look in that segment next to tiny Tanya?