Eating your weight in chocolate and chips? Yelling at loved ones all week? Feeling bloated and crampy?
Uh oh. Check your calendar. It might be that time of the month. It's estimated that four in 10 women of childbearing age have physical and emotional symptoms of premenstrual syndrome (PMS) that are severe enough to affect daily routines and activities.
For the diet-conscious, food cravings (can you say "carbohydrates?") and weight gain can be the most aggravating PMS symptoms. Varying hormone levels may play a role in this. Some experts also believe that cravings may be related to a natural monthly dip in serotonin levels, the chemical that regulates well-being and affects appetite.
Women instinctively may reach for refined carbs because they're a quick way to raise serotonin. But self-medication with cookies, ice cream or chocolate can make the blues worse. The result is a quick upswing in blood sugar levels - followed by a rapid decline - and then hunger strikes again.
Some experts suggest that a well balanced meal plan that limits junk food and sugar can go a long way in helping ease some of the symptoms. But more studies are needed to see what changes may work.
Here are some healthy tips in the meantime:
Eat small frequent meals. This is the best way to keep your blood sugar stable and avoid cravings. For instance, breakfast can be a half-cup of whole-grain cereal with berries and low-fat milk. Mid-morning, have a handful of whole-grain crackers with carrots or a piece of fruit. For lunch, eat half a turkey sandwich on whole-wheat bread and an apple. Mid-afternoon, snack on low-fat yogurt or cottage cheese, or the other half of your sandwich.
Stick with complex carbs. Wholesome carbs not only give you a carbohydrate boost, but offer a host of nutrients and fiber to boot. Choose whole-grain breads, pasta and cereals, beans/legumes, fruits and vegetables. Cut back on sugar and fat. Adding lean protein and/or healthy fat can also slow down the absorption of carbs, keeping the cravings at bay.
Avoid salt for the last few days before your period. This can help reduce bloating and fluid retention.
Avoid caffeine and alcohol. These can interfere with a good night's rest as well as affect your mood and appetite.
Take a calcium and vitamin D supplement. Research has shown that getting adequate calcium (about 1,200 mg) and vitamin D (400 mg to 700 mg) can help reduce PMS symptoms in some women. If you do not get enough calcium from food, take a supplement. Check with your doctor first to see which dose is right for you. Make sure to split your calcium dose so that you do not get more than about 500 mg at one time. If not, it cannot all be absorbed.
Your doctor may suggest that you take magnesium, vitamin B6 and vitamin E to help reduce PMS symptoms. Further research is needed on these therapies, though.
Drink plenty of fluids. Often, women with PMS avoid drinking a lot of water because water retention is such a common PMS symptom. But drinking plenty of water may actually help reduce premenstrual bloating.
Relax and get moving. Staying physically active can help reduce PMS symptoms. Not only does exercise burn calories, but it's a natural stress-reducer and mood enhancer. Try new ways to relax and relieve stress, such as yoga or massage.
Diet and lifestyle changes should be your first line of defense. If this doesn't work, your doctor may suggest medication. Medications used to treat PMS include antidepressants, nonsteroidal anti-inflammatory drugs, diuretics or birth control pills.
