Nutrition & lifestyle support for PMS

Nutrition & lifestyle support for PMS - Part 1

Nutritionist Emma details her advice around diet and lifestyle tips for helping to manage the symptoms of PMS.

@emmatalksnutrition Nutrition & lifestyle support for PMS - Part 1 1. Eat a Mediterranean-style diet ?? Let’s not overcomplicate or be too prescriptive here. Think, quality wholefoods – variety, colour, simple, fresh ingredients and you’ll be on the right tracks. This means you’re much more likely to benefit from fibre, nutrients and balanced macros. Limit processed foods and naturally you’ll reduce your intake of refined carbs, sugar and pro-inflammatory fats. With this style of diet you’ll also naturally get a higher intake of helpful fats such as omega-3 and nutrients such as magnesium, iodine (often forgotten about) and vitamin D which are all hormone-balancing, and anti-inflammatory, and research shows can be helpful in minimising PMS symptoms. 2. Natural light exposure and moving ??‍♀️☀️ Moving a little more, especially outside, can work wonders for your body composition, metabolism, circulation, lymph flow and ultimately your hormones balance. It’s often about low hurdle steps – even getting outside for 10 minutes on your lunch break or hitting your target step count can add up when prioritisied consistently. 3. But also, rest when you need it! ??‍♀️ Progesterone is more dominant in the second half of your cycle and we’re learning more of the benefits to be in tune with these natural hormone surges and embracing their roles. Minimising stress and achieving good sleep can positively affect your appetite, cravings, blood sugar balance (also helpful in cases of PCOS which I’ll aim to talk about separately at a later date), which can ultimately affect our sex hormone balance. See part 2 for more ✨ #pms #hormonebalance #nutritiontips ♬ original sound - emmatalksnutrition

1. Eat a Mediterranean-style diet

First and foremost (without getting too complicated or prescriptive) - opt for wholefoods. Think variety, colour, and ultimately, simple, fresh ingredients. This means you'll benefit from added fibre, nutrients, including vitamins and minerals in your diet, plus, more balanced macronutrients including complex carbs, healthy fats and protein.

At the same time, limit processed foods and you’ll naturally reduce your intake of refined carbs, sugar and bad fats.

With this style of diet you’ll also naturally get a higher intake of healthy fats such as omega-3 and nutrients such as magnesium, iodine (often forgotten about and vitamin D, which are all hormone balancing, and anti-inflammatory, ultimately, meaning the can contribute to less symptoms.

2. Natural light exposure and moving more

Moving a little more, especially outside and/or earlier in the day where possible, can work wonders for your body composition, metabolism, circulation, lymph flow and ultimately your hormone balance.

We're all about the low hurdle steps – getting outside for 10 minutes on your lunch break or hitting your target step count can make a difference, especially if you're able to keep this up consistently.

3. But also, rest when you need it

Progesterone is more dominant in the second half of your cycle and we’re learning more of the benefits to be in tune with these natural hormone surges and embracing their roles.

Minimising stress and achieving good sleep (sticking with the relaxing, nourishing habits) can positively affect your appetite, cravings, blood sugar balance, which can ultimately affect our sex hormone balance. See part 2 of this blog series for more tips.