“That time of the month” isn’t a good time for female dieters. Premenstrual syndrome, or PMS, causes water weight retention, irritability, and food cravings, according to the Mayo Clinic. All of those can lead to weight gain. Fortunately, with a little knowledge and a few simple lifestyle changes, you can lose weight, or at least avoid gaining, while waiting for Aunt Flo to show up.
Avoiding Water Weight Gain
Though fluid retention, and thus water weight gain, are common symptoms of PMS (ref 1), you can limit the damage by staying hydrated. Strange as it seems, getting enough water actually prevents your body from holding onto it; when you are slightly dehydrated, your kidneys pull moisture out of your urine, keeping it in your cells and therefore in your body, according to Andrea Wenger Hess, a nutritionist quoted by the University of Maryland Medical Center.
Dealing with Food Cravings
Many premenstrual women experience food cravings, which can cause overeating and weight gain. However, there are things you can do about it. The Weight Loss Information Network – a service of the National Institute of health – recommends snacking on sweet, ripe fruits or chewing gum to counter cravings for sweets. If you’re craving something salty and crunchy, consider air-popped popcorn, a whole-grain, high-fiber snack. Another method WIN recommends is distracting yourself with other activities, such as knitting, doing puzzles, taking a bath or going for a walk.
Handling Irritability
Irritability is a common symptom of PMS; like other negative emotions, it can cause emotional eating. Luckily, the same foods that premenstrual women tend to crave can, in small proportions, provide relief for irritability. Chocolate contains L-tryptophan, a naturally-occurring mood-booster, according to Fitness Magazine, which recommends having about 100 calories of chocolate when moodiness hits. To maximize your enjoyment while minimizing your calories, choose high-quality chocolates, and eat them slowly.
Balancing Out Mood Swings
Some women suffer disquieting mood swings at certain times of the month; these are the result of hormonal changes, but can also be result of slight mineral deficiencies, especially mild calcium deficiency, according to “The Doctors Book of Food Remedies.” To fight moodiness, and the comfort eating it can cause, the book suggests making sure you get 2 or 3 servings of low-fat dairy products or calcium-fortified dairy substitutes, such as soy or almond milk, every day. These foods also contain protein, which keeps you full and helps prevent overeating, according to Dr David A. Kessler, M.D., and former commissioner of the FDA.
When to See a Doctor
Most women suffer from PMS from time to time, but if PMS is interfering with your job, schoolwork, or general ability to function, it might be time to consult your doctor. The Mayo Clinic reports that there is a more serious form of PMS, called premenstrual dysphoric disorder, which requires treatment by medical professionals.
REFERENCES
University of Maryland Medical Center: Common Sense Strategies to Long-Term Weight Loss
MayoClinic.com : Premenstrual Syndrome (PMS)
Weight Control Information Network : You Can Control Your Weight as You Quit Smoking
Fitness Magazine: 10 Food Cures
“The Doctors Book of Food Remedies” By Selene Yeager. 2006.
