FitSugar

Speak Up: What Are Your PMS Food Cravings?

FitSugar — Fri, 13 Nov 2009 12:30:00 -0800

I try hard to eat healthy most of the time, but when PMS strikes, it's hard for me to stay on track. I end up craving everything sweet and salty like ice cream and mozzarella cheese-covered french fries. What about you? What are your fattening, greasy, creamy, fried, sugar-coated, chocolate-covered PMS cravings?

Which PMS Symptom Is Worst?

FitSugar — Tue, 13 Oct 2009 03:47:51 -0700

My PMS symptoms seem to be getting worse as I get older. Is it just me, or does your sore chest bother you when doing cardio too? Ugh. Since misery loves company, tell me . . .

PMDD: My Dirty Little Secret

FitSugar — Fri, 02 Oct 2009 10:00:00 -0700

Three years ago I was diagnosed with PMDD (premenstrual dysphoric disorder) - it's sort of like PMS on overdrive, except way worse. Before the diagnosis I was embarrassed at how unstable I felt as my period approached, especially when all of my girlfriends seemed to be handling their PMS symptoms in a manageable way.

My menstrual cycles were always preceded by feelings of severe depression, crying bouts, anxiety, fatigue, and extreme back pain that would disappear the day my period started. I decided that I could no longer live like Dr. Jekyll and Mr. Hyde and had a conversation with my doctor. To my relief she confirmed that what I was going through was much more severe than PMS.

For those of you who might be suffering with PMDD, here are some tips I've learned from my doctor over the years to make life more bearable. You'll want to do everything on this list during the two weeks leading up to your period.

To see my tips, read more.

Keep a rigorous calendar of your cycle so you can anticipate when your symptoms will start. Knowing this time frame helps calm anxiety and allows you to take the necessary precautions to offset PMDD. It's also helpful to let those close to you anticipate these dates since they can help offer extra support during this time.
Exercise has been shown to help decrease symptoms of PMDD - go on more walks or bike rides leading up to your menstrual cycle.
Uncontrollable cravings and fatigue are signs of PMDD and can be offset by having a balanced diet of fresh fruits and veggies, whole grains, and lean proteins. Adjust your diet by reducing caffeine, salt, refined sugars, and high carb meals.
Take the herbal remedies chasteberry and L-tryptophan. In clinical trials, both have shown to help decrease the emotional effects of PMDD.

If these tips don't improve your PMDD, talk to your doctor about other options. I've also had great success taking Yaz, the only birth control pill approved to treat PMDD, but some health experts are not convinced that Yaz is as safe as it claims to be.

Many women have symptoms so severe that they go on short cycles of antidepressants each month or take oral contraceptives to help with hormone regulation.

A Day in the Life of the Fight Against PMS

FitSugar — Tue, 15 Sep 2009 05:50:03 -0700

If you're the type to eat yourself silly when your hormones are raging pre-cycle, you can use food as a weapon against PMS. You just need to strategize by eating right and making sure your meals contain vitamins and nutrients to alleviate the symptoms.

View Slideshow ›

Healthy Recipe: PMS Banana Oatmeal Cookies

FitSugar — Wed, 19 Aug 2009 05:50:05 -0700

When monthly moodiness strikes, I fight back with baking. Having fought the symptoms of PMS in the past by making a batch of banana muffins, I went to the kitchen to see if I could bake a cookie to ease my symptoms. I created a pretty healthy oatmeal cookie that you can eat relatively guilt-free when the craving strikes.

Calcium, magnesium, and vitamin B6 have been found to fight the moodiness that often rides in on the "crimson wave," along with breast tenderness and bloating. Aside from the cramp-busting mineral potassium, bananas contain vitamin B6, as does oatmeal. Peanuts are high in magnesium and add a little protein to these cookies as well as a bit of calcium. Omega-3s ease cramping, so I added some flax meal into the mix. Flax also adds a bit more B6. Nothing related to PMS would be complete without a bit of chocolate, so I added some chocolate chips too.

Check out the recipe and the nutritional information on these cookies when you read more.

Banana Oatmeal Cookies For PMS
Inspired by Cooking Light

Ingredients

2 ripe bananas
1/2 cup butter softened
1/2 cup dark brown sugar
1/4 cup white sugar
1 1/2 teaspoons vanilla
2 large eggs
1 cup whole wheat flour
1/2 cup flax meal
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
3 cups old fashioned oats
1 cup peanuts
1 cup chocolate chips

Directions

Pre-heat oven to 325 degrees. Spray cookie sheets with cooking spray.
Cream together bananas, butter, and sugars with a mixer. Add vanilla and eggs, stir until well combined.
In a separate bowl whisk together flour, flax meal, baking soda, salt, and cinnamon.
Add dry ingredients to banana mixture and mix well. Stir in oats, peanuts, and chocolate chips.
Drop tablespoon-size balls of dough onto greased cookie sheets. Bake for 12 to 15 minutes, or until browned. Cool on sheet for two minutes before moving to a cooling rack.

Makes 48 cookies.

Print recipe with images | without images

I halved the sugar content in these cookies, since it is best to avoid simple sugars in the battle with PMS. The banana provides sweetness and lowers the fat content, so the cookies require only one stick of butter rather than two. Enjoy one or two cookies with a glass of milk to get even more calcium. Sure do hope they help stabilize your mood and satisfy your craving for something sweet.

You Asked: Why Do I Get Back Pain During My Period?

FitSugar — Tue, 19 May 2009 12:00:00 -0700

Dear Fit,
During my period, I get very uncomfortable lower-back pain, like a dull ache. I used to think this was just me, but I recently spoke to another female friend who says she gets the same pain. I'm sure it has something to do with everything going on down there, since it often comes with cramps, but why exactly does this happen? Any tips for treating it?
- Oh My Aching Back

Period pain is no fun, but you're correct in thinking that your lower-back affliction is not uncommon. To understand the causes and get some tips, read more.

Lower-back pain during your period is caused by the same conditions that cause cramps; front or back, both symptoms fall under the heading of primary dysmenorrhea, which is really just a fancy name for cramps.

Dysmenorrhea is caused by an excess of prostaglandins during your cycle. These chemicals, produced in the uterine lining, cause your uterine muscles to contract so that you can shed your lining each month, and that's what leads to cramps. Those same contractions are also causing your back pain, since they can radiate pain from the abdomen to the back and even the thighs.

Chances are, if you've always had similar menstrual symptoms, it's nothing to worry about. But see a doctor if you're incapacitated for more than a few days a month or if you've noticed a sudden change in your symptoms. Meanwhile, you can ease the back pain with over-the-counter anti-inflammatory drugs, such as ibuprofen, or with a warm bath, a heating pad, or even through exercise.

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Another Reason to Exercise: Ease Menstrual Cramps

FitSugar — Mon, 14 Jul 2008 03:30:00 -0700

Cramps during that time of the month can be debilitating - so much so that the last thing you want to do is hit the gym.

One thing you should know is that exercise can actually help relieve those painful cramps. Here's WebMD's explanation:

Exercise relieves cramps because it helps release beta-endorphins, which are internal opioids -- your own “human morphine,” according to Gustavo Rossi, MD, an obstetrician-gynecologist at Virginia Hospital Center in Arlington. “It produces analgesia [pain relief] and helps to burn the prostaglandins -- chemicals released during menstruation that cause muscle contractions -- much faster.”

Human morphine? Too bad they can't bottle that. Should you hit the weights or the treadmill? The best form of exercise for PMS relief is aerobic exercise or anything that gets your blood flowing and heart pumping.

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Speak Up: What's Your Crazy PMS Craving?

FitSugar — Thu, 10 Apr 2008 13:30:00 -0700

Recently I asked you about your favorite healthy snacks, and I was happy to see so many of you respond. Personally, I try hard to eat healthy most of the time, but when PMS strikes, it's hard for me to stay on track. I end up craving everything sweet and salty.

So now I want to know about your fattening, greasy, creamy, fried, sugar-coated, chocolate-covered PMS cravings. What foods call your name when it's that time of the month? Tell me in the comment section below.

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Eat Right to Help Fight PMS

FitSugar — Wed, 20 Feb 2008 02:00:00 -0800

Most women experience some sort of PMS, including moodiness, irritability, and depression. Those types of emotional maladies can be harder to treat than simply taking a pain reliever for your cramps, so last month I looked into some natural and herbal remedies to help you better deal with the monthly battle. We've heard that omega-3s can help with cramps, so let's explore how eating the right foods can also help fight mood-related PMS symptoms. For some of my recommendations, read more.

Here are some healthy eating tips to help you deal with PMS-related moodiness.

Keep close tabs on your blood sugar levels. If you often get grumpy when you need to eat, this tendency can be exacerbated during PMS time. So try eating five small meals a day, or ingest high protein snacks between meals.
Eat lots of complex carbohydrates, such as high-fiber fruits and vegetables, and whole-grain cereals and breads, which can help increase your serotonin levels.
Drink lots of water. Really, is there any time this is a bad idea?
In the week before your expected PMS phase, cut out as much salt from your diet as you can, as well as red meat and processed foods. This, combined with the water, will reduce bloating and make you feel better.
Also, try to cut down on your dairy intake, since dairy products may block the absorption of magnesium, an essential nutrient come PMS time.
Avoid caffeine, which can make you more on edge and more jittery than usual.

Got your own tips on eating to prevent PMS? Please share them in the comments section below.

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Got PMS? Try a Natural Remedy

FitSugar — Tue, 22 Jan 2008 14:30:00 -0800

Most women experience some sort of PMS, and certain symptoms can be easier to treat than others. Ibuprofen is great for cramps, and Midol can help with bloating, but battling PMS-related irritability or depression is more of a challenge.

I've been on the hunt for natural remedies, including vitamins and herbal supplements, that might help relieve my monthly moodiness. Of course, there's always good, old-fashioned exercise, but I've also found some other natural solutions that sound promising. To see the list, read more

Of course, you should consult your doctor before taking any new vitamins and supplements, but here are some I plan to talk to my OB/GYN about:

Magnesium and B-6: Recent studies have found that this vitamin cocktail can help with bloating and moodiness. WebMD recommends 200 mg per day of magnesium combined with 50 mg of vitamin B-6.

Vitamin E: In his book Natural Health, Natural Medicine, Dr. Andrew Weil writes that vitamin E supplements can treat both PMS and painful or heavy periods. He recommends a supplement with 80 mg of vitamin E complex, taken once a day with your largest meal. Again, please talk to your doctor before starting any supplement program; vitamin E should not be taken if you have heart disease or diabetes.
Dong quai: Another of Dr. Weil's suggestions, this Chinese herb, made from the root of a carrot-like plant, is sometimes called "female ginseng," since it treats irregular periods, PMS, and menopausal symptoms. Weil recommends a two-month trial taking it two to three times a day.
Chaste tree berry: I've seen this recommended on several sites. According to an article on About.com: "a study published in the British Medical Journal involving 178 women with PMS found that chaste tree berry significantly reduced PMS symptoms over three menstrual cycles." It was especially effective treating irritability and depression.

Have any of you tried one of these natural remedies? If so, I'd love to hear if they worked, so please share in the comments below.

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