Fellas, you may want to skip this column. This one is for the ladies.
"My friend," "Big Red," "Aunt Flow" -- whatever you like to call it, we ladies unfortunately experience something the guys will never have to put up with.
But if it weren't for our monthly periods, we wouldn't be able to experience the miracle of birth -- you know, the most painful moment in a woman's life as her husband stands by her side with no clue how much she probably hates him at that point?
At least 70 to 90 percent of women experience symptoms of PMS, including bloating, fatigue, weight gain, depression, cramping and diarrhea. Both physical and emotional burdens can cause us to become, well, evil.
But certain foods, vitamins and minerals have been known to help alleviate various PMS symptoms.
PMS symptoms can be related to low intakes of vitamins and minerals. Make sure to strive for the recommended amounts of nutrients each day by selecting lots of fruits and vegetables, whole grains and quality iron sources, such as red meat and fortified cereals.
If you already know your vitamin and mineral intake is poor, you may want to look into taking a multivitamin. While I do not advocate supplements because everyone can attain all nutrients from the diet, there are cases in which a supplement is necessary.
Around that time of the month, you might feel so bloated that you wish you could pop your abdomen like a balloon. Instead, limit salt or sodium intake. Consumption of foods with salt (pretzels, chips or any foods with table salt added) can increase water retention (temporary weight gain) and bloating. Read nutrition labels on food packaging because many processed foods, like canned goods and frozen dinners, have high sodium content.
Because cravings seem to increase during PMS, try to consume small, frequent meals throughout the day. Small meals cause less bloating than large meals, while also creating a sense of fullness. Feeling satisfied after few small meals may reduce the urge to indulge in unwanted cravings.
Select foods high in complex carbohydrates. Fruits, vegetables and whole grains are great choices because they are high in fiber. These foods can help reduce constipation to ensure optimal gastric mobility.
High-fiber foods also aid in a sense of fullness. If a bowl of Fiber One doesn't appeal to you, try this little trick I like to tell my fiber-phobic friends: Fill half the bowl with a high-fiber cereal and the rest with the cereal of your choice. That way, you are at least getting more fiber than you were before.
Both alcohol and caffeine should be limited. Consumption of both substances may cause mood disturbances (not exactly a pleasant experience to be near), energy-level complications, fatigue and burnout. If alcohol is an everyday enjoyment, such as a glass of wine at dinner, one drink per day is considered OK. However, if symptoms of emotional disturbances occur, it is probably best to save the bottle of red until your other red sidekick is gone.
If you take care of yourself with plenty of rest, water and healthy foods, you may really help yourself get through those few rough days each month.
