Periods can be a bit of an inconvenience, but I think more of us are realising our periods don’t have to hold us back and stop us from doing what we want. Our nutrition and lifestyle can work together to help keep those pesky PMS symptoms under control you can get on with what you want to do without thinking about your period.
It’s estimated roughly 85% of women have at least one PMS symptom during their cycles, and many of these are mild. But sometimes bloating, fluid retention, irritability, fatigue, headaches, cravings and cramps can cramp our style. The good news is lifestyle changes can help! Today, thanks to U by Kotex I’m talking how nutrition, exercise and lifestyle can help you move on from letting your period hold you back.
Nutrition
A healthy diet is always important for us to feel at our best, and when it comes to nutrition there are a few things that have been found to help some who suffer from PMS.
One area that has been researched in regards to PMS symptoms is calcium. Calcium might play a role in PMS due to its relationship with the hormone estrogen. Estrogen helps improve the absorption of calcium as well as maintaining calcium levels within the blood. Estrogen levels drop sharply in the lead up to your period and one theory is that that either dysregulation of hormones or symptoms of calcium deficiency show up as PMS. One study found that calcium intake at around 1,200mg a day reduced the risk of developing PMS by 30%, while another study found that calcium supplementation significantly reduce symptoms of PMS including bloating, food cravings and pain. It took 3 months for the increase in calcium to have an effect.
And calcium is a nutrient that many of us lack. The last NZ Nutrition Survey found many women aged 15 and over do not get enough – so if you get PMS, you might want to think about how much calcium you’re getting in your daily diet. It’s recommended that women aged between 12-18 get 1300mg of calcium a day, and those aged 19-70 get 1000mg of calcium a day.
Rather than supplementing (which can have it’s issues), try getting adequate calcium from food sources first before discussing supplements. If you’re dairy free, make sure you include plenty of non dairy sources of calcium to get an adequate intake.
Calcium content of some common foods
| Food | Calcium content |
| 150g yoghurt | 195mg |
| 250ml milk | 300mg |
| 20g Edam cheese | 162mg |
| 100g tofu | 105mg |
| 3 sardines (from tinned) | 102mg |
| 80g tinned salmon (with bones) | 198mg |
| 1 cup fortified almond milk or soy milk
(check the nutrition panel – this may vary by brand) |
300mg |
| 30g raw almonds | 75mg |
| 2 slices 12 grain toast bread | 61mg |
| 1 cup cooked broccoli | 59mg |
| 1 medium naval orange | 42mg |
| 3 teaspoons hulled tahini | 50mg |
Other nutrients that may play a role in relieving PMS symptoms include B vitamins, magnesium and vitamin D.
Magnesium is thought to help with reducing fluid retention, breast tenderness and insomnia.
Magnesium rich foods include dark leafy green vegetables, nuts, seeds, wholegrains, legumes, avocado, fish and dairy products.
Vitamin B6 plays a role in making the amino acids which are precursors to the hormones seretonin and dopamine. Both of these hormones affect our moods. Some studies show that this vitamin helps with mood related PMS symptoms, but other studies show no effect. Vitamin B6 rich foods include meat, chicken, oily fish, wholegrains, soybeans, avocados, bananas, peanuts.
Vitamin D plays a vital role in the absorption of calcium, and may affect PMS. We get most of our vitamin D from sun exposure, but there are a few food sources of vitamin D such as oily fish and egg yolk. You can read more about vitamin D here.
So now we know more on what foods to include, what about things to reduce?
Reducing sugar intake, alcohol, caffeine, refined carbohydrates and sodium can help reduce fluid retention, bloating, breast tenderness and irritability. These have been associated with increased cortisol (a stress hormone) and a decrease in the feel-good hormone serotonin. Sodium (aka salt) can lead to fluid retention, so cutting back on high salt foods and added salt may help minimise bloating and fluid retention.
Exercise:
While exercise doesn’t necessarily play a specific role in reducing PMS symptoms, it does have its benefits. Exercise increases endorphins which help boost mood and increase energy. Keeping active has so many benefits, and can make you feel good whatever the time of the month.
Last but not least, using well designed pads/tampons can help keep you feeling comfortable and secure. Dealing with your period doesn’t need to be a big deal, and a brand that knows that is U by Kotex so they’re letting you try their products out for free. Yah! To get your free sample, simply click here.
There are other options for helping deal with PMS symptoms, but lifestyle can be a good place to start. This is just some general information, so talk to your GP if you’re experiencing symptoms, before taking supplements and if you get painful periods – sometimes there are other underlying causes.
This post was made possible thanks to U by Kotex.
GIVEAWAY!!
Thanks to U by Kotex, I’ve got a $100 voucher for Rebel Sport to give away! We’d love you to check out U by Kotex for a free sample then simply share this post on Facebook using the Facebook button on top or below the post and comment below. Competition closes 14th October 2016. Extended till the 22nd October!
NZ entries only sorry.
CONGRATULATIONS to the winner Bianca Harris. I have emailed you regarding your prize 🙂
Great article. Happy I found your page and signed up for the emails! What a awesome prize too…. I have everything crossed to win ????????
Oh, not sure why all the question marks on my comment. I put a smiley at the end not question marks
Very interesting read, deficiencies really do have a huge impact on our bodies.
This is really helpful for me because I’ve always had terrible PMS. I’ve noticed that eating “healthier” and exercising helps with symptoms, but I didn’t know about calcium and magnesium can have an impact – so I’ll try to increase my intake of foods containing these nutrients 🙂 U by Kotex is my favourite brand for ladies products <3 I would love to win a Rebel Sport voucher because my walking shoes have worn out, and walking is something I do regularly to stay healthy.
I always have PMS and hope this will help me battle with my agony…Would love to win a voucher which will go towards the buying of new walking/running shoes as mine doesn’t fit nicely on my feet. Thanks for the chance. 🙂
I need this article – thank you! I’ve definitely taken a few key pieces of advice that I can work on ????
I find some periods worse than others. Having recently changed to using a mooncup has helped, but I have terrible periods… I am already fit and eat a well balanced diet but haven’t had almonds in a while… Kinda made something click there when you mentioned them as I use to eat about a kg a week.. Periods have been worse since I’ve stopped .. This is more a supplier issue than anything else lol.
Wow what a great prize! Great article too. I’d put this voucher, if I was lucky enough to win, towards some new training shoes. This week I’m finally getting dedicated to going to the gym (and my shoes are about 3 years old and very well used).
I am finding this very interesting and have been making significant changes in diet to help this. Thank you.
Fantastic read thank you so much for sharing this! What a wonderful prize too! So pleased I have come across this page!!! #GRATEFUL XOX
fantastic tips about nutrtion and other ways to help with pms symptoms most informative 🙂
Great post as always! Exercise definitely does help with pms even if you don’t feel like doing any at the time! And nutrition has such a big role to play in every thing!
Great tips, a good read
Great blog, helpful tips!
Love using heat packs during that time of the month. I also find keeping my carbs lower helps reduce the bloating that’s made worse when I have my period
Great article and great prize too! ????????
Very interesting read, would love to win off to share on facebook 🙂
Damn all things in life are pointing to me reducing my caffeine intake.
Would love to win X
Very interesting and informative article some great tips to take on board. Thanks
I use Libra hotties heat patches~ such a lifesaver
Shared, I would love to win this. I have just taken up cycling this would be great to get some activewear 🙂
good advice, going to try xxx
Ooo what a handy Calcium list! Wil print that off for my times of need! haha
All great info for a sufferer. Thanks.????
Yes please i would gift this to my daughter who is almost 14 and she gets them so bad and sometimes more than once in a month i feel so sorry for her… this would be amazing to win yes please 🙂
I find increasing iron intake helps a lot.
There’s magnesium in chocolate isn’t there…? 😉
I have two daughters who suffer from PMS and we have put in, for some free samples from U By Kotex. Thanks for the exrta information and the great giveaway too…:)
Whoopsy *extra
Love <3
really interesting read. Lots of things to think about in there
Thanks for the info.. never thought calcium plays a big role in relieving PMS.
Was very interesting reading. I’ve been taking magnesium tablets for about a month now. Have actually noticed some difference in my body. Thanks for this opportunity to enter x
Thanks for the interesting read, some great tips 😀
Awesome post and article. I definitely agree with the information you have written about dealing with pre-menstrual symptoms (PMS), as yes there are definitely ways we can cope and deal with them through nutrition and lifestyle changes. I’m a Holistic Nutritionist so I have an interest and passionate about helping people realise that they can make changes so they don’t have to suffer anymore from symptoms are perceived to be normal by the general population.
Great advice
Would love the give away! ????
So true about these points. I’m one of the odd few that prefer the silicone reusable cups for my period. Would love to see U by Kotex come out with a range of these. I can’t stand tampons but can use the cups with so much ease and you only have to empty them once a day. Convenient AND helps save the planet. Have commented and shared on Facebook 🙂 !
A rebel sports voucher would be perfect for summer!
This article is very educational and provided facts I had no idea such as the ideal amount of calcium young women like me should have. Will definitely save this link and give this page a like for future cool articles. Would be awesome to win the voucher to be able to buy more activities for me to do over the final school summer holidays I’ll ever have. Good luck to everyone else who entered and congrats to the to be winner 🙂
V helpful!! Would love a win!!
What a great article!! and such an awesome prize!! Would love to win! ????
I would love to win I spend so much money a month on my period as I like having a whole lot of different items. Fingers crossed that I win
A rebel sports voucher would be crazy wonderful – especially with summer around the corner!
Wow! This would be perfect and might get me some new running shoes especially considering my current ones have holes in the soles!! haha ??????????
So interesting and full of information I didn’t know
Would be perfect to get new dance work out gear !
I find that exercising really helps beat those pesky PMS symptoms! A new pair of shoes from Rebel Sports would help to get my running going when I’m feeling down 🙂
Hopefully this will make me eat healthy. Good read and very helpful information!!
Very interesting to read
Great tips thanks
Im just coming off my contraception which has caused me to not have my period for 5 years s these tips came at the perfect time!
We can always make positive changes to our diet so thank you for all the tips. I am in need of new running shoes so this would be fabulous 🙂
Thanks for all the info and for the perfect timing on this article! I’m going to stock up on calcium and magnesium! 😉
Exercising and eating well can make such a big difference when you have your period, even if you don’t feel like doing either at the time!
Really informative thank you 🙂 Definitely earned something new! P.s. I love that non-animal sources of calcium are discussed!!
Interesting, I have dairy, soy and almond allergies and probably have terrible calcium levels.
Awesome article thanks 🙂
Very interesting read, Thanks
Such a helpful article!! I loved the calcium content bit!
nice article
Very helpful read, thank you! I have shared 🙂
Interesting read. I had no idea we needed so much calcium, great to have a list of some foods to source calcium from too, thanks.
Love this! I was unaware of how many more nutrients I need to eat, such a good list of nutrient rich food too 🙂
What an awesome read!!! I think I could do with some magnesium for sure. Great tips and advice. I am very passionate about health and fitness
Yes,will love to win rebel sports voucher, as I have 2 daughter’s.Thanks for great info.
Some really good tips here! Will be useful in the future 🙂
I thoroughly enjoyed this article thank you