General Nutrition Suggestions for PMS

PMS is something that can be managed will with acupuncture and nutrition. Acupuncture can help with the smooth flow of qi and blood, while foods can help nourish deficiencies, replenish blood, and improve overall well being.

The suggestions given here are general recommendations that would be beneficial and healthy for most women. Much of this advice was taken from Paul Pitchford's book Healing with Whole Foods. (Find it at the Seattle Public Library or on Amazon)Please refer to it for further suggestions and specific ideas for other menstrual disorders.

Sufficient intake of essential fatty acids helps alleviates cramping and pain, and can improve mood as well.

Specifically, ALA (alpha linolenic acid) and GLA (gamma linolenic acid) are most beneficial.

Sources of ALA: green vegetables, chlorophyll rich foods such as spirulina and chlorella, cold-pressed flaxseed oil. DHA and EPA are metabolites of ALA and are predominantly found in fish such as salmon, tuna, and sardines. Vegetarians can find flaxseed oil with algae sourced DHA/EPA added.

Sources of GLA: evening primrose oil, black currant oil, borage oil, and spirulina.

Iron helps replace blood lost during menstruation. Most animal products such as red meat, turkey, and sardines are plentiful in iron, and vegetarian iron-rich foods include lentils, beans, spinach, and again, spirulina. Most whole grains and dark leafy greens have at least some iron and it all adds up. Cooking in cast iron is another great solution.

Vitamin C helps your body absorb iron, so it's important to include to get the most nutritional value out of the foods you are eating. Almost all fresh fruits and vegetables have at least some Vitamin C, and especially good sources are bell peppers, kale, broccoli, brussels sprouts, cabbage, kiwi fruit, papaya, oranges, and strawberries.

Photo credit to Wikimedia Commons, Medical talisman for menstrual issues