Best Comfort Foods to Soothe PMS Symptoms Naturally

Understanding the Role of Comfort Foods for PMS Relief

Premenstrual syndrome (PMS) afflicts up to 85% of menstruating women with troublesome physical and emotional symptoms like cramping, bloating, mood swings and more in the days leading up to their period. While the exact causes are still being researched, fluctuating estrogen and progesterone hormone levels are contributors. Luckily certain comfort foods can help provide PMS relief through healthy nutrition and emotional pick-me-ups.

Common PMS Symptoms

PMS manifests differently for every woman, but the most frequent symptoms include:

Brain fog, difficulty concentrating
Fatigue, low energy, dizziness
Insomnia or hypersomnia
Anxiety, irritability, mood swings
Changes in appetite and food cravings
Bloating and water retention
Breast tenderness
Acne flare ups
Headaches or muscle pain
Digestive issues like cramping or constipation

Underlying Causes

Shifting levels of reproductive hormones like estrogen and progesterone are understood to drive most PMS symptoms as the body prepares to start menstruating. These hormone fluctuations impact neurotransmitters like serotonin that regulate mood, sleep, hunger and more. However, many factors can influence PMS severity also, including diet, lifestyle habits, genetics and pre-existing health conditions.

How Nutrition Impacts PMS

Research shows that nutritional deficiencies and blood sugar swings may worsen many PMS symptoms. Eating a balanced diet of minimally processed whole foods can provide vitamins, minerals and macronutrients that regulate hormone and neurotransmitter activity for less drastic peaks and dips. Comfort foods still have a place through emotional and physical nourishment.

Common Nutritional Deficiencies

A few key nutrients many women lack adequate intake of include:

Calcium - Helps regulate muscle contractions and mood neurotransmitters.
Magnesium - Ensures calcium absorption and moderates anxiety.
Vitamin D - Essential for hormone balance and fighting inflammation.
Vitamin B6 - Influences estrogen levels plus brain chemical synthesis.
Omega 3s - Help modulate neurotransmitter metabolism and mood.

Boosting foods high in these vital vitamins and minerals can help smooth out PMS symptoms affected by their deficiency.

Blood Sugar Imbalances

Unstable blood sugar levels also trigger what feels like hunger pangs, mood crashes, cravings and energy lapses. Refined carbs and sugars spike insulin rapidly then cause it to plummet along with blood glucose. Stabilizing carbohydrate intake through slow-burning whole grains provides lasting energy.

Eating frequent small meals packed with fiber, protein and healthy fats also keeps blood sugar from getting too low or high. This helps curb PMS cravings seeking fast energy to balance body fuel.

Top PMS Comfort Food Recommendations

While all whole foods are great PMS choices, a few all-star options provide exceptional comfort through their nutritional assets and appealing flavors and textures.

Phenomenal Fish

Fatty fish varieties like salmon and tuna deliver omega-3 fatty acids that alleviate PMS symptoms of bloating, breast pain, depression and anxiety. Feed cravings with salmon jerky, tuna melts, ceviche, poke bowls or fish tacos.

Leafy Greens

Leafy greens like spinach and kale offer essential vitamins and minerals like magnesium and calcium that ease PMS physical and mood symptoms. Blend greens into smoothies, fold into eggs or pasta, or snack on chips and guacamole.

Filling Legumes

Fiber and plant-based protein packed legumes stabilize blood sugar highs and lows to minimize cravings and moodiness. Enjoy lentils, chickpeas and beans in soups, stews, salads, roasted as snacks, blended into dips, or as veggie burger patties.

Bone Broth Magic

Soothing, electrolyte rich bone broth combats bloating, fatigue and cramps with gut healing amino acids and minerals. Sip a cup of this liquid gold or use as the base for nourishing soups and grain bowls of brown rice or quinoa.

Spicy Healing

Anti-inflammatory spices like turmeric, ginger and cayenne pepper target PMS bloating and pain. Stir them into rice or veggies, smoothies, broths, dressings and sauces or steep into a relaxing tea latte.

Phenomenal Fruit

Fruits high in vitamin C like oranges, grapefruits, kiwis and berries provide immune support to counter PMS fatigue and illness susceptibility. They also aid collagen production for glowing skin despite breakouts. Enjoy as juices, smoothies, salads or simple snacks.

Nuts and Seeds

Ease PMS headaches and stabilize mood swings with magnesium rich nuts and seeds like almonds, cashews, pumpkin and chia. Healthy fat and fiber keeps energy even and cravings at bay. Enjoy nuts and seeds raw, roasted, blended into sauces or as nut milks and butters.

Soothing Sweet Potatoes

These vibrant orange spuds are packed with stress modulating magnesium and potassium. The carbohydrates provide a steady energy source as vitamin A and C fight skin breakouts and inflammation. Bake, fry or mash sweet potatoes for the ultimate comfort meal.

Comforting Chocolate

Satisfy chocolate cravings in a healthier way with cacaos mood lifting compounds instead of just sugar. Opt for low sugar dark chocolate with nuts or berries for antioxidants and fiber that prevent blood sugar spikes. Hot cocoa made from cacao powder also soothes frazzled nerves.

Lifestyle Supports for PMS Relief

While nutrition is hugely important for easing period problems, adequate exercise, rest, stress relief and hydration also minimize PMS symptoms aggravated by unhealthy habits. Support overall hormonal balance, neurotransmitter function and inflammation levels through holistic self care pillars. Then comfort foods can offer pure soothing pleasure instead of symptom treatment aid.

The Right Exercise Balance

Moderate regular workouts enhance circulation, neurochemical balance and musculosketal relaxation needed to manage pain, mood swings and cramping. But take care not to overdo high intensity exercise as excess cortisol worsens symptoms. Gentle activities like walking, stretching, yoga and pilates are PMS friendly.

Prioritizing Quality Rest

Getting sufficient deep sleep is crucial when hormones and neurochemistry are in fluctuation. Turn devices off early, limit caffeine, establish calming nightly rituals and invest in comfy bedding to enhance drowsy downtime. Supplement melatonin if insomnia persists and threaten needed R&R.

Making Time for Stress Relief

Carving out opportunities to calm the mind through reflective solo activities like reading, crafting, singing, journaling and long baths balances hormones exacerbated by stress overload. Fun social time laughing with friends eases worries too. Say no to draining obligations right before menstruation makes self care impossible.

Proper Hydration Helps

Dehydration concentrates PMS symptoms of headache, constipation, water retention and muscle fatigue. Combat side effects by sipping water or herbal teas consistently throughout the day. Adding electrolytes prevents hydration from flushing out sodium, magnesium, potassium and more.

With holistic support through mineral rich foods, lifestyle adjustments and stress soothing practices, PMS discomfort becomes much more manageable month to month. Then reach for comfort foods purely for the pleasure of their flavor rather than just symptom relief aid!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.