What's ailing you: Premenstrual syndrome (PMS)
Cheese
Why it's good: Studies have found that women with PMS have
lower levels of calcium around ovulation than women who don't experience PMS
symptoms, so amping up your intake of cheese and other dairy products is worth
a shot if you're prone to cramps and mood swings.
Eat up! Make sure you're getting at least the recommended
amount of calcium daily — experts say only 10 percent of us are getting it
through diet alone! Women younger than 50 need 1,000 mg; if you're 50 or older,
1,200 mg. Aim for three servings of calcium-rich foods like cheese and yogurt
daily; women older than 50 should tack on a fourth serving. If you don't think
that's possible, talk to your doctor about taking a calcium supplement.
Pineapple
Why it's good: This fruit has three things going for it.
First, it's one of the best sources of manganese, and one study found that
women with low manganese intakes were more likely to experience premenstrual
mood swings, breast tenderness and cramping. Second, pineapple and other
water-rich fruits and vegetables (think berries, citrus fruits, melon,
cucumbers, bell peppers) can help banish bloat associated with your monthly
cycle because their high water content helps flush out excess fluid. Lastly,
deliciously sweet pineapple is a healthy way to indulge sugar cravings, which
often intensify as your period approaches.
Eat up! In the seven to 10 days leading up to your period,
have 1 cup of fresh pineapple daily. If it's too expensive or underripe, see if
your store carries frozen chunks or canned pineapple packed in 100 percent
juice.
Almonds
Why they're good: Almonds are an excellent source of
magnesium, another mineral that may provide some PMS relief. Studies have found
that magnesium — in addition to helping relieve PMS headaches — can improve
mood and lessen water retention in the week or two before you get your period.
Eat up! Enjoy an ounce of almonds (about 22 nuts) a day, and
enrich your diet with other magnesium-rich foods like quinoa, pumpkin and
sunflower seeds, dark leafy greens, edamame and green beans.
