Juicing Help: Premenstrual Syndrome
Can juicing help alleviate PMS symptions? Based on clinical studies, here is advice on what to avoid during the critical week, what to start doing and what exactly to juice.
What exactly is PMS?
Premenstrual syndrome (PMS) refers to unpleasant symptoms that usually appear in the week before menstruation. It affects up to 75% of menstruating women.
Causes and symptoms
PMS occurs because the levels of estrogen and progesterone drop in the week before menstruation. Serotonin production is also disrupted. Women who suffer from premenstrual syndrome usually suffer from mood swings, headaches, irritability, bloating, sweet cravings, fatigue, lack of concentration, and hypersensitivity. Symptoms vary in severity from month to month and affects some women more strongly than others.
Avoid these things to minimize symptoms
While your body will naturally crave these things, do your best to avoid them during PMS:
- highly processed foods
- stressful situations
What to include:
One study showed that a low-fat, plant-based diet followed for two menstrual cycles reduced PMS symptoms. The participants of the study ate their normal regimen for two months, then switched to a plant-based diet for two months. After that, they were to return to their normal diet again for two months. But some women felt so much better that they refused to return. So much for the study. It doesn't mean you have to become a vegetarian, but it will definitely benefit you to include more of these foods. especially in the critical week before menstruation:
#1 Alkaline foods
Try to include as many foods as possible with an alkaline pH in your diet (fruits, vegetables, flaxseed and olive oil, honey, green and herbal teas, mushrooms, millet, wild rice, goat cheese...). An 80/20 ratio (80% alkaline-forming foods, 20% acid-forming foods) is best.
It replenishes essential fatty acids that alleviate PMS symptoms
They are rich in Vitamin B6 and potassium, which helps reduce bloating.
Beets are high in iron, to help replace blood loss. Beets also help prevent bloating.
#5 Coconut oil
The fatty acids in coconut oil can help support hormone balance. Take 1-2 teaspoons per day.
Fennel reduces the pain of menstrual cramping.
#7 Leafy greens
Leafy greens are rich in minerals and nutrients that can ease your PMS symptoms
Found in foods as varied as chocolate, fish, dairy products, cheese, nuts, and wheatgrass, this amino acid can boost pain tolerance of cramping and also decrease appetite.
#9 Raspberry tea
Raspberry tea contains tannins which help with PMS symptoms like cramping, diarrhea, and nausea.
#10 Vitamins and minerals
The most important thing against PMS is to have enough zinc, B6 and magnesium . You can find this combination in blueberries, nectarines, zucchini and fennel. Other studies have found that vitamins B6 and E and the minerals calcium and magnesium help with breast tenderness, anxiety, depression, fatigue, headaches, and sweet cravings.
Excercise is an effective way to reduce PMS symptoms, as endorphins are released. Yoga is both good exercise and a calming balm against stress.
What juices should you make during your period?
- beetroot (blood support, stress, fatigue, vitamin E, magnesium, zinc)
- leafy vegetables (blood support, stress, pain, fatigue, vitamin E, vitamin B6, magnesium, calcium, zinc)
- fennel (flatulence, cramps, swelling, vitamin B6)
- carrot (universal vegetable for everything - we can't say it better)
- spinach (flatulence, vitamin B6, calcium, magnesium)
- parsley (menstrual disorders, flatulence, vitamin E, calcium, magnesium)
- cucumber (swelling, vitamin B6, magnesium, calcium, zinc)
Which juicer to use?
Since root and leafy vegetables and herbs are the maain produce recommended for PMS problems, we recommend a horizontal auger juicer. These types of juicers are the best for root vegetables and leafy greens. They are also good for fruit including apples, citrus, pineapple, melons, and grapes.
- Sana 707 juicer : Our most popular juicer. Cleans up after juicing in about a minute. Also makes sorbet, pasta, nut butters, nut milks, and more.
- Sana 727 Supreme juicer : The most advanced juicer on the market. Easy to clean, variable speed, multi functional, high juice yield, and can also juice softer fruits like berries and currants.
- Vidia SJ-002 juicer : Our choice for the best value juicer. Korean quality and performance at a reasonable price.
The content of this article is intended for informational purposes only. We do not provide any medical advice or substitute for professional medical advice and conventional treatment. The results or health effects arising from the use of the information in this article cannot be guaranteed, predicted or assumed. The advice given can be used as an adjunct to your treatment, but not as a substitute. For example, do not stop your medication without consulting your doctor.