This weeks Question of the Week VLOG #3
How does TOM (Time of the Month) effect us and what can we do to limit the side effects of the hormonal imbalances it brings? Today’s VLOG helps you sort through what you can do while dieting and what to expect from your menstrual cycle.
Your menstrual cycle can effect your weight. T.O.M. causes our bodies retain water around this “time of the month” (commonly referred to as TOM). The symptoms typically get worse in a woman’s late 30s and 40s as she approaches the transition to menopause. The weight will leave a few days into your period or right after. I do not recommend correction days for TOM and prefer you get the right balance of vitamins and minerals to help offset the symptoms. Symptoms of PMS can be found here, and as you can see with all this going on in our bodies this could cause some fluctuations in our weight: Below list from PubMed Website
- Abdominal fullness, feeling gaseous
- Bloating of the abdomen
- Breast tenderness
- Constipation or diarrhea
- Food cravings
- Less tolerance for noises and lights
Other symptoms include:
- Difficulty concentrating
- Feelings of sadness or hopelessness (See also: Premenstrual dysphoric disorder)
- Feelings of tension, anxiety, or edginess
- Irritable, hostile, or aggressive behavior, with outbursts of anger toward self or others
- Loss of sex drive (may be increased in some women)
- Mood swings
- Poor judgment
- Poor self-image, feelings of guilt, or increased fears
- Sleep problems (sleeping too much or too little)
- Slow, sluggish, lethargic movement
Here are some tips to help combat the PMS symptoms and minimize your weight gain.
The best dietary solution for PMS is to be sure you get enough calcium and vitamin D, magnesium, B Complex and Omega 3’s
The last two weeks of the menstrual cycle cause magnesium levels to drop. When you are low on magnesium you will bloat and retain water. Taking a Magnesium supplement before your period is one key to help reduce symptoms.
Only take this during Phase 3. You can get this naturally from fish sources during phase 2.
B Complex Vitamins
B vitamins are essential as they help balance out your serotonin levels. Look for a healthy sublingual formula. They are very effective and absorb well. B6 for PMS is the key to mood balance.
Get in light walking during PMS this will help to reduce stress and keeps the body active.
Limit your caffeine intake during PMS as this only exacerbates the symptoms.
My doctor recommends eating a big steak and spinach for dinner right before I start. This has helped me for years reduce the urge to eat the refrigerator. Steak is high in iron. If you do not eat red meat try to increase your iron from another protein source.
Stick with chocolate delight recipes. This will keep you from eating bad chocolate during your period. Click Here for Recipes.
Make sure you get your 8 hours of sleep during this time. Your body needs time to repair itself and it will help with the symptoms if you are well rested and have the right nutrition.
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