While these things are unavoidable, there are some ways to manage the symptoms/side effects of both:
PMS and Menstruation
Make sure you’re getting enough calcium (about 1,200 milligrams) and vitamin D to prevent mood swings, bloating, and cramps. You know, all of the fun stuff.
In addition to calcium, make sure you’re getting enough magnesium in your diet (in the form of whole grains and leafy greens). Magnesium deficiencies are linked to PMS and mood swings.
Take a vitamin B6 supplement to ward off moodiness. Your friends and loved ones will thank you.
During that time of the month, reduce your salt intake to cut down on bloating.
Make sure that you get enough iron, as women lose a lot of iron when they have their periods. Pumpkin seeds, lean meats, breakfast cereal, and beans are all great sources.
Try sipping on some ginger root tea to relieve menstrual cramps.
Add some flaxseed to your diet to relieve hot flashes and prevent sleep issues. Sprinkle it over cereal or oatmeal, bake with it, or add it to your smoothies. Flaxseed has also been shown to lower breast cancer risk.
Avoid spicy foods, hot beverages, and soups to control hot flashes.
Pass on the red wine at dinner. The beverage has been shown to trigger hot flashes.
To prevent bone loss associated with menopause, aim for at least 1,500 milligrams of calcium per day.
Increase your intake of soy since women have low levels of estrogen during menopause. Soy contains phytoestrogens which act very similar to the natural estrogen found in our bodies.
Do you have any tips for managing during that time of the month or during menopause? Help your fellow sisters out and please share!
I'm Erin, the happy gal behind The Grass Skirt, which is named after my signature smoothie. Here I share how I maintain a healthy, well-balanced lifestyle, my favorite recipes, workouts and products, and my love for Lionel Richie. Hope you'll enjoy reading!