Shark week fuel
Shark week, as I so fondly refer to it as, is that time where girls literally cry over spilled milk or punch you in the face when they spilled the milk. You never know what each month, each day, or what each hour will provide you emotionally. It’s the worst rollercoaster ever.
What if I told you there was a way to support yourself and how what you eat can either help or make your PMS worse. While you literally can not eat something to make it all go away, you can support your hormones and help your bodies regulation of them.
Below I am going to list some major macros and vitamins on their roles and how they can help and then I wrap it up with a meal plan that has ALL these and more.
Calcium
Research has shown a link to calcium intake helping ease effects of mood disorders during PMS (like anxiety, depression, emotional changes, as well as helping with water retention. That is because the effects of calcium has been correlated to the production of serotonin and tryptophan metabolism. There is also research it can help prevent fatigue during this time of the month, which we all know we could use more energy during.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5313351/
Vitamin D
This has been linked to reducing back aches and decreasing irritability. Too bad that doesn’t help my mood the rest of the month. There is also a link between being low in vitamin D and calcium during ovulation and having a higher prevalence of imbalanced and fluctuating hormones during the luteal phase (the time you’re not bleeding, after ovulation). Which is wild to think about because your hormones should be level out during this time. But in the time it takes to level out, your body is now entering the follicular phase (when you actually begin to you know, shed that lining).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6422848/
B vitamins (all them)
These guys are used to make red blood cells (especially B12!), and your body is going to be needing a lot more those. You can get all 8 B vitamins from the same source: whole grains, eggs and dairy, dark leafy veg. The study I found shows no significant chances in supplementation of B vitamins during periods of PMS, but improved symptoms with food sources of Riboflavin (B2) and Thiamine (B1).
A separate study I found linked B6 (pyridoxine) to helping making serotonin and dopamine (those neurotransmitters that make you happier).
Research is funny in that I had a hard time finding research for Niacin and it’s affects on PMS and came up with supplementation does not help. But Niacin does play a role in making serotonin. So take from that what you will.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3076657/#:~:text=Intake%20of%20B%20vitamins%20from,riboflavin%20from%20food%20sources%20only.
Carbs baby!
Make sure you eat whole grains- not processed white versions. For my gluten free friends that means whole grain/long grain/wild rice of the sorts. Buckwheat, and quinoa are also great options. Yes- despite its name buckwheat is gluten free. It’s actually a grain like seed. But as always- check the labeling for processing and what it can get processed with. We don’t need any of our Celiac friends getting cross contamination.
^also making sure your carbs are complex (sources list above) help maintain your blood glucose. This can help keep your mood stable and cravings under control. Why? Complex carbs have fewer sugars and are released as broken down (which are at different times) and that’s how your body controls their departure into the bloodstream.
https://pubmed.ncbi.nlm.nih.gov/30761961/
Iron (is technically a mineral but still super important).
Iron is abundant in your blood and you lose a lot of that during this time. Meats are the best way to get in iron, but there’s the plant sources as well. If you are a big veggie person just have some vitamin C with your iron to increase its bioavailability in your body. The iron found in meat and plants are chemically similar yet different. That difference makes it less available for absorption, but vitamin C helps the plant sources get absorbed. (insert the more you know rainbow- but like in your mind). Those same differences have also shown non heme iron being more effective at reducing PMS symptoms.
Other minerals like zinc and copper have also shown to help out with decreasing PMS symptoms.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649635/
Alcohol ( I know, it’s not technically a macro or vitamin….just work with me)
I know we all want our glass of wine after an emotional day of trying to not stab someone. And that’s not just during shark week. But seriously, during this time lay off the booze. ESPECIALLY the days leading up. Why are these days special? Well your hormones are prepping for battle, things are shifting and inebriating yourself throws them further into wack. To put it simply. Avoiding alcohol during the entirety of shark week is a good idea as well. I used the analogy ‘getting ready for battle’, well you want to make sure your body is fueled as well, alcohol won’t fuel your body for this kind of battle. The other reason to lay off alcohol is that it is a depressant. Our hormones are already affecting our moods, adding in a substance that alters it more is not asking for a good emotional time.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2828255/
Other important points
Most all of the research I found, except for the B vitamins, supported the idea of supplementing those vitamins to ensure adequate uptake. Now your body can only absorb so much but toxicity for what I listed above is rare and at worst your pee will probably just be super yellow. If you get vitamin D specific supplements and spend a lot of time outside- be careful. Toxicity of vitamin D can include diarrhea, weakness, and dermatitis. It’s also easily reversible.
Be gentle on exercise! Your body is stressed as it is. The days leading up to your period and first days are prime for endurance work though. The days following are great for strength training. I’ll go into this more if there is interest!
Also plenty of water, gotta keep hydrated fam.
What I am eating
I had a super large pork shoulder on hand, so I made pulled pork! Pork is a great way to get in those B vitamins.
I made myself pulled pork nachos with a nice green drink to ensure I have the rest of my vitamins and minerals. I had a whole grain wrap earlier in the day and these chips are fortified with B12, calcium and many other vitamins/minerals….so it counts! You could also add rice and beans on top if you have white corn tortilla chips or chips that aren’t fortified.
Now…..how do you get all this in?
Instagram is flooded with this information, and sources of each but a lot of people don’t put it together for you in a feasible way or in meals. I got you fam! Let’s talk recipes and what you can eat that has all the above listed.
Meal plan
Breakfast: 2 boiled eggs, whole grain toast and peanut butter and a green smoothie with:
Kale or spinach
Whole lemon, squeezed (watch the seeds)
Pineapple and mango
Banana
Honey or agave (1tbsp or so should be more than enough)
And top with water or coconut water to make it extra tropical.
If you have protein powder feel free to drop it in there too.
Snack: trail mix/almonds/walnuts, whatever fruit you have on hand/leftover from your smoothie. Ants on a log is also another great snack idea and helps you use that celery you always buy and never actually use.
Lunch: BBQ pulled chicken bowl with whole grain rice, black beans, green beans and some cheddar cheese on top.
Snack again- cause duh: avocado toast/peanut butter toast, just something carby or more seeds. Apple and peanut butter is great as well.
Dinner: Buffalo pulled chicken, whole grain rice, spinach and kale, tomatoes/avocado/shredded carrot/celery- any veg you got, and either blue cheese or ranch (whatever is on hand).
A lot of what I have listed, is stuff you probably already have in your fridge. This is legit stuff you probably have too- not the saffron or truffles food network shows always think we have. Those fancy pants’s.
Shopping list for this:
Chicken breast
spinach/kale
Bananas
Whole grain bread
Whole grain rice
Banana
pineapple/mango
Honey
cheddar
BBQ sauce
Buffalo sauce
ranch/blue cheese
Seeds/nuts
Celery
Peanut butter
Green beans/broccoli
What’s great about this is so much of it is so versatile. You can have PB toast with banana and honey with a protein shake. You can make a smoothie with milk, spinach, and PB to mask the spinach plus protein with your eggs. Make a BBQ chicken sandwich or salad instead of a bowl. You can use any salad dressing you have on hand, or make a Mediterranean chicken bowl. If your super creative, make a black bean, rice and shredded chicken burger. SO many options to help you get all the things your body needs.
You can also make pulled chicken nachos! Like what I have above. Add rice and beans on it to…that would be bomb.
If you get cannelli beans- SNEAK THEM SUCKERS INTO A SMOOTHIE. Don’t give me that look.
Its a great way to add protein and fiber PLUS most all of what is listed above. Peanut butter, milk of choice, banana, spinach and 1/4 cup cannelli beans. Just look at it! It’s not even blended and you can’t tell. You’re welcome.