If you are like me, or any other woman that has to deal with “Aunt Flo,” you may have to deal with some pretty severe PMS symptoms. I personally deal with debilitating cramps. It will literally take me out for the day when that happens. I am in my 30s and have been dealing with this since I was 14. That is a lot of pain medication and being doubled over. Of course, we all know it doesn’t just end with that. If I don’t get mad cramps, I get a huge headache, or backache, and not to mention the water weight. It can be really frustrating when you are trying to diet, and because of your damn period, you hold on to 5 pounds or more.
I am sure you all know why I am going on such a rant. What to do about it? It seems that there are a few things that can help with those monthly woes, and not be such a pain in your side (pun’s are fun.) I know for a fact that when I am getting healthy and taking my vitamins I can tell a difference. But what vitamin really makes a difference?
Vitamin B – It seems that the B vitamins that give you most relief when it comes to these symptoms. B1 and B2 can increase two of the brain neurotransmitters, serotonin and dopamine. Somehow, a lack of those two brain functions may play a role in your PMS symptoms. A supplement is good for health, but it is not enough. To help with the symptoms, you need to get these vitamins from foods.
So lets get to some foods that will help you get through that 1 week a month.
Legumes – Black beans, pinto beans,navy beans, lentils, and peas all contain huge amounts of vitamin B1. In fact, just 1 cup of black beans supplies 28 percent of the RDA for B1. Sneak it into your foods; salads, soups, quesadillas, or over some brown rice for a healthy protein packed meal.
Spinach – A cup of spinach supplies 15 percent of the RDA for vitamin B1 and 25 percent of the RDA for vitamin B2. It is also an excellent source of iron. Stick it in your sandwiches, salads, soups, or juice it with some fruit. You can’t taste it.
Yogurt – One serving of yogurt supplies 32 percent of the RDA for vitamin B2. It’s also loaded with calcium and vitamin D, two more nutrients thought to diminish PMS. Try to replace sour cream with Greek yogurt. You may not be able to tell the difference. Put it on top of soups or chili’s.
Tuna – A serving of tuna supplies 38 percent of the RDA of vitamin B1. That is a huge amount! Try tuna sandwich with apples and spinach, or tuna salad with tomatoes. Or even better your regular tuna roll. Oh sushi, how are you so amazing? This should be an easy one for most of you.