PMS may be influenced by food intake. It is true that many women who seem to have the general symptoms of PMS select foods that do not give them the necessary nutrients in adequate amounts. Cravings for certain foods such as chocolate may be due to the euphoric effect of chocolate on mood. It is important for all persons to eat foods, which have been identified as healthful. A good diet is characterized by the following guidelines:

  1. Eat a variety of foods from these food groups daily:
·         Milk, cheese, yogurt
·         Fruits and vegetables, especially those high in vitamin C and Vitamin A- oranges, grapefruit, cantaloupe, strawberries, tomatoes, carrots, greens (spinach, turnip, mustard, kale, collard), broccoli, cauliflower.  Many of these have anti-oxidant cancer preventing qualities.
·         Whole grain breads and cereals avoiding white flour - excess pasta, baked goods, crackers, etc.
  1. Use fat in moderation, decreasing saturated (animal) fat and cholesterol.
Use skim milk, or, if you are not overweight, 1- 2% milk is acceptable. Use part skim milk cheeses to conserve calories. Discard the fat on meats, the skin on chicken and turkey. Limit your use of eggs to 3 per week. Limit your intake of liver and other organ meats. Avoid fried foods.
  1. Limit your use of salt if you are retaining fluids.
Be wary of all processed foods, e.g. TV dinners, canned soups, mixes for gravies and sauces, fast food, etc. They may be very high in sodium unless labeled low salt. If this is a problem for you, ask for a low sodium diet information sheet.
  1. It may be helpful to eat six small meals daily rather than 2-3 large meals.
We call this "grazing". Skipping meals is not good practice as you can get hypoglycemic which causes irritability, shaking, headaches, anxiety, and sweats.
  1. Sweet foods may not be harmful, but often they cause you to limit your intake of the "protective" foods;
Those that are high in protein, vitamins, mineral, and fiber.
 Eat plenty of the "protective foods" then have a sweet. Fiber helps with constipation and bloating in PMS. Green vegetables, bran, flax, prunes, and oatmeal contain fiber.
  1. Use alcohol only in moderation.
  2. Vitamin-mineral supplements are helpful.
Especially B6, Vitamin E, Vitamin A, Evening primrose oils, and others.
Try the Women's Wellness Place PMS supplement for a natural remedy. It is available at the office, by calling 1-800-873-9850, or the web (WWW.KRATZERTMD.COM)
  1. Use caffeine-containing beverages in moderation.
These include coffee, tea, some soft drinks, and cocoa. Several non-prescription drugs also contain caffeine.
  1. For severe cyclical symptoms,
Which do not respond to diet or supplements you may need further treatment. Make an appointment with your doctor.
  1.  Exercise at something you enjoy regularly.
Try exercising 4 times a week. Limit your calorie intake. It is important to maintain ideal weight.
Do not smoke. Smoking decreases your estrogen levels and will cause infertility, premature menopausal symptoms as well as cancer and heart disease.

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