Episode 89: Can You Manage PMS through Nutrition?
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Episode Description
In this episode of The Up-Beet Dietitians podcast, Emily and Hannah dive into part 2 of their menstruating series! Have you ever beat yourself up over “giving in” to a PMS craving? Have you used exercise to “work off” the cravings? Or even, are there ways to manipulate PMS through food? The girls dive into all these questions and unpack our potential motivations behind them. Be sure to tune in to hear how nutrition could affect PMS and stick around for some of the girls’ funny PMS stories.
Is Cycle Synching Legit? Episode
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Hello everybody welcome back to a brand new episode of the upbeat dietitians podcast
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hello everyone today we are bringing you part two of our menstrual cycle series a
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very exciting series we didn't know we'd find ourselves on yet here we are so today we're going to talk about PMS and
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intuitive eating so you already kind of knew this was coming if you listened to the last week's episode if you haven't
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listened to that episode we're going to plug it multiple times so definitely go give it a listen but today we're going to kind of talk
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about if you've ever found yourself asking like should I be eating this on my period or what do I do if all I want
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to eat is chocolate and like nothing else this episode is for you
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and if you have any like irregular Cycles PCOS endometriosis any type of
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diseases like that or any type of like position Endocrinology yeah yes
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um this is not a replacement for professional guidance or medical advice
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seek professionals to provide you that individualized care we're just going to kind of hit that General topic so
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let's talk about what PMS is because that's the topic for
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today so PMS also known as premenstrual syndrome is kind of a combination of
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different symptoms that women or individuals who have a uterus get about
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a week or a week or two before their period and there's a lot of like stigma around PMS
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there's a lot of like stereotypes around PMS but kind of to put it plank or Point Blank
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oftentimes there are increased hunger and hunger cues and Cravings during this
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time it's a very common symptom where people always think of like people eat women like eating a lot more like
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chocolate or like oh my gosh I'm craving ice cream stuff like that even more than you're like oh I know my period's coming
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but other symptoms of PMS include like mood swings insomnia social withdrawal
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poor concentration headaches breast pain muscle and joint pain acne constipation
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diarrhea gas bloating and swelling it's not just kind of that hunger component people think of or like being extra
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Moody and like mean it's can be a lot more than that and also very extreme PMS
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symptoms can be or there's a large scale of severity with it yeah yeah I tend to get like I
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was like a different person during this it's super annoying like I wish I could just like be my like nice happy self 30
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months 30 months 30 days out of the month but nope for like a good week and a half I'm like a raging b-hole and I
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literally I like have this I can like see myself doing it it's so stupid I'm
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like you're being dumb just because your period's gonna start like stop acting like this but I like literally can't
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it's so annoying yeah it's nice for that like self-awareness standpoint where you're like maybe this is why I'm acting
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a little bit more like this um but also you can't control it so like I know do you ever see those tick tocks
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where it's like I'm not I can't ever put things into words but they like are like oh my gosh I'm being
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so sad I'm upset about everything and then like oh my period just started that's why I say yes yeah yeah I always
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cry the day before I start my period like without like in it's always about something really dumb
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I feel like I brought up this one specific example again I'll bring it up um where Bobby and I were dog sitting
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and this dog is like massive it's huge and he wanted to sleep in the bed with
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us but I like Hannah you know I don't sleep well when there's like other things yeah
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I don't know about human don't love that like the dog was taking up so much space I
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had to like sleep in a different room and I started crying I was like what's wrong he's like I'll
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sleep with a dog somewhere else I'm like no you don't get it and literally I started bleeding next yeah
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without fail or like I feel like now it's more of like a video will get me I'm like scrolling through social media
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and then I watch some video that's like slightly sad but not like super sad and then
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on this fall apart yep yep mine's always like mine's always like work related of
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course oh I'm just not doing enough and I'm just I'm like obviously like
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exhausted during that week so I'm like I'm so lazy and what have I done I've done nothing I might as well just give
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up and just change careers I have a quarter life crisis every single time every month I usually do I'm always in
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some kind of like quarter life crisis but it's like yes
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uh being a woman we love that we love that love that for us but yeah let's talk about
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um PMS a little bit more let's maybe make more objectively versus you guys just hearing our stories
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um we went through all the different phases of the menstrual cycle last week and talked about we talked about cycle
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syncing if you didn't listen to it and how there's recommendations to adjust
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your diet and exercise routines and habits during each phase of your cycle including this phase which PMS tends to
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occur during the ludial phase if you you know have regular Cycles
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um this phase is about 10 to 14 days in length it's that phase that happens like right before the actual like menstrual
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phase where you're like actually bleeding so during this phase along with those other symptoms we lifted off we also start to I can't talk today gosh
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you're doing so well I cut all that out my word just like my tongue just like stopped working
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um along with the other symptoms we already rattled off we we do also experience like our energy levels decreasing we
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feel more tired we just like kind of go into a shell and withdraw ourselves
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um and then like we said we kind of notice like oh I'm gonna start bleeding soon if you
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notice this routine there yeah so luteal phase is where this usually happens I guess is my main point
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there yes so let's talk about kind of nutrition and PMs recommendations and I
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know there's like a lot around like Hormone Health and like hormone and nutrition manipulation and stuff like
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that that we talked a lot more about probably last up last episode a little bit more but we're going to specifically
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talk about PMS because there's been a lot of conversations around like eating different things to manage your PMS
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symptoms and nutrition cannot prevent PMS you can't eat a certain way and
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they'll just get rid of all the symptoms or that's face it's
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hormones are very influential and very strong and it's not something that food
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can change but there are some food choices that might be able to relieve some of these
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symptoms not get rid of them so
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one of the biggest things If you experience a lot of like swelling or bloating is to be mindful of your sodium
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intake sodium retains a lot of fluids makes us feel a little bit more bloated
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makes us feel a little bit more swollen so if you're a little bit if you know you're more susceptible to these
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symptoms being mindful of your sodium intake might help relieve some of those symptoms
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additionally oh yeah oh yeah I feel like I get more bloated PM during PMS in my period oh me
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too except for the first day like the first day I'm so uncomfortable but yeah
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um same like the week before I'm just like puffy sometimes I'm like did I eat
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something weird I'm like no not my I'm about to drop an egg soon
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oh that's one way to put it
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yeah oh yeah I feel like okay Sino I won't go really into this but I think we
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should do an episode on bloating because I feel like bloating is like the new thing that like is the cure-all I have
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it on our list to have a gut health dietitian preferably like an anti-diet
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one um yes I have one on someone of mine I'll talk to you about it okay off air
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you guys want to come back to find out who it is okay cool perfect because I
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know like there's so much discussion around like bloat and I feel like
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I don't know I I'm Gonna Save it because I have a lot of thoughts about bloating and also like personal experiences with
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it so I'm like we'll save it but I want to talk about it because I know it's all the Rave and what's being fixed right
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now yeah so we talked about sodium another thing
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is if you might experience like a lot of mood swings or just like new changes in
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general maybe not even swings you just like get in a certain mood or insomnia limiting caffeine and alcohol could be
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beneficial because let's let's put make an example very simple example if you
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struggle to fall asleep leading up to your period
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caffeine is going to make it harder to fall asleep so you already have this hormonal change that's happening that
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makes a little bit more challenging and then that caffeine is just gonna exasperate that even more and then from the alcohol standpoint
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that acts as a depressant so the caffeine is a stimulant which can affect your sleep alcohol is depressant which
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should affect your mood and your sleep potentially too so limiting intake of those can be beneficial yeah alcohol I
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understand it to be where it helps you fall asleep but it tends to disrupt like
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how well you stay asleep so the two of those can just be a killer combo if you already are struggling with
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insomnia which I struggle with that too actually not I wouldn't call it yeah I'm always a good sleeper but my sleep isn't
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as good like the week before my period um I just like notice like I can't
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like stay asleep as well I don't know why do you ever experience that my sleep normally
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isn't affected as much no I'm trying to be glad but I'm trying to correlate it
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to that it tends to be like around that time but also with Ross's weird schedule like that
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plays a role too like our routine is just like it's not consistent at all additionally something else so we talked
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about sleep and moods and swelling and bloating additionally something that can worsen
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PMS symptoms is there some research that indicates like a Calcium deficiency can worsen symptoms so like
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this is if you like didn't eat a lot of like milk or yogurt or almonds or kale
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beans or horrified Foods or like such as like soy milk or tofu growing up during that very important growth phase with
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calcium but also just in general like calcium maintenance after bone development is important because
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calcium is very important despite what diet culture likes to say
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um and if you have lactose issues like myself it's not an excuse you can get it
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from almonds kale beans or those fortified Foods so well you're being real real
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hard ass today yes no excuses you can get your calcium in yeah they've
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got all kinds of lactose free stuff these days we've discussed this yes yeah so that's an interesting tidbit but
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I'd be like no one really talks about is the Calcium deficiency and how that could potentially affect your PMS symptoms so yeah eat your calcium eat
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your calcium and similarly B6 vitamin B6 there is also research that shows that
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getting adequate vitamin B6 in can help with those symptoms as well as well as
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actually pre-menstrual depression which I actually wonder if that's what I have because I go through that crisis I'm
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like yeah it's not good um but like it gets better like after my period's over like I said I wouldn't say
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this but I'm going to say it I am on like day four of my period today which okay I don't even know why I was worried
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about it because we don't post these live like they have no idea when we record this versus when it comes out
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people are tracking your period yeah right to steal my identity according to
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me I think the reason I was so nervous about it was because I was PMSing
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when we recorded that I was going through my pre-menstrual depression phase and I was just really nervous yeah
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about announcing to the world that I did indeed get my period I was thinking of the case I feel like
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I'm on a much more like exaggerated side like you're on the side
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of like stealing identities instead of like people are selling our information about our periods because you know like
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a lot of period apps like have like when rovey way got overturned
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a lot of period apps came out that like they like would sell our information oh yeah I forgot about it that's what I was
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thinking I was like what if someone like we like mentioned we miss a period and someone reports us to the government
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not that any of you would no but what if the hater listens and Nora minute 15 and
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they're like I'm gonna report it
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I don't even know yeah that's now I regret my decision but you don't know if I'm recording this I was gonna tell you
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that we're close to a certain holiday but I'm not gonna tell you that anymore mystery holiday you don't know which one
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no it could be September right now let me record this
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for all you know yeah it could be Fourth of July yeah could be Christmas
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Christmas new year's Thanksgiving a little Labor Day
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not gonna get me no Period app weirdos
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um anyway vitamin B6 can it help with PMS symptoms and pre-menstrual
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depression vitamin B6 Foods would be like very specific pistachios turkey
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garbanzo beans bananas potatoes and then cereals are often fortified too with
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a lot of different vitamins actually yeah it baby six fan I
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think um do you remember like all the different B vitamin names remember how we'd like memorize all of
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those I cannot tell you I don't think I couldn't tell you a single one I don't know I think I could tell you some of them but I can't match them too that's
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what I'm saying I could like say those names maybe a couple but I had no idea which ones go with which no
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why do we have to learn all that the other day I was talking to someone that I worked with who did not go to Purdue they went to it was either something
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went to IU or someone who went to like a more local school around here it's a smaller school and they were shocked to
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learn that we had to memorize like the entire like choose your Foods exchange I'm not even surprised list like they're
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like why did you have to learn every single thing in there I'm like because I went to Purdue that's why yes that yep
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that sums us up it was just us no one else did that besides us I don't think I retained like any of
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that except for like the generic like it's stuck in my brain forever
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well there's ever a test for like a that's the thing is I'll never have to
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know the information but Purdue really made sure it took up space in my brain but I now have less room for more important things for
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I could be taking people's period information and selling it on the internet and becoming rich but no
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instead I'm being a dietitian who understands the carbohydrate in the potato
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thanks Purdue oh man we're gonna get our degrees
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revoked one of these days I'd like to see them try we volunteer our time for
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them that's true although that's our apparently our alumni Duty that's true
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so whatever it's okay we got our we got our we don't need transcripts anymore that's
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like the main thing that unless they like publicly denounce us or like
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who Purdue yeah podcast Stars Emily and Hannah are
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officially public statements they're like we do not
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affiliate ourselves with these two we we do not claim them as boiler me gosh they like make us like cut ties and they
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can't say Purdue's name ever again we can claim that we ever went there
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we have friends we'll get back in don't worry no yeah we know people we do know people I also feel like
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they have bigger fish to fry hopefully I don't think they're too worried about us no one's listening to this podcast that
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had any kind of power to do that to excommunicate us yeah
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from the land of West Lafayette you know Purdue's a really nice big
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school but I always forget that it's in West Lafayette I know sad little guy
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you know what any press is good press so they should be happy words
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they should be although I don't think Purdue needs are they don't need ads
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you're right this is this is not sponsored Purdue is definitely not paying us even
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when we do them a favor they still don't pay us it's fine
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maybe someone with power will listen to this and they'll be like hey Emily and Hannah they're doing good things let's
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let's pay them to come back yeah
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yeah anyway anyway let's talk about let's tie intuitive
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eating into this as we always do so we have a few um kind of just general ideas of how
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intuitive eating and being a menstruating person can kind of come together
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I think as of this last week in some way probably in a very roundabout way as I
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do but intuitive eating is all about like listening to your body and not following
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rules and strict guidelines which is really great because those of us who
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menstruate go through various cyclical symptoms and feelings of like energy and
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mood and all of that and so diets don't tend to work for us very well because diets
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lay it all out we're like you must do the exact same thing every single day and if you don't you're a failure quotes
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if you're not watching this um so intuitive eating is great for that because you can't do it wrong there
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aren't strict rules it's a lot more conducive to the cyclical pattern we
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kind of go through but our first general tip is to honor those Cravings so
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um we said in the beginning like you might feel like oh my gosh all I want to do is eat chocolate all the time I'm just starving whether it's like when
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you're PMSing or getting your actual period it's going to be important to like eat more during that time our our met oh my
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gosh uh I can't talk today it's so annoying like I have a podcast
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and I like can't talk I wish we could record at like 8 A.M I'm gonna be
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able to get there okay it'll be a new podcast I know we're gonna top the charts
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um our metabolism actually does increase slightly during this time so that could
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be a reason why you feel hungry along with other hormonal changes too which could be part of those Cravings that you
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often feel um but we have to honor those Cravings if we ignore them they just get worse and what tends to happen is if we are
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super duper super duper judgmental about it and being like Oh gosh why did I do that that was so wrong
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we tend to just like keep doing it it's like this like rebellious phase we go through but if you kind of
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just allow it to happen and don't judge yourself you might find that you are satisfied eating a little bit less and
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you can kind of navigate it a little bit easier than you would if you were
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punishing yourself the entire time yeah and just the piggyback have that like eating less if you try to like
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substitute your craving with like a quote-unquote healthier version or like some spin-off version of like maybe
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you're craving a Snickers bar and you're like well I can't have a Snickers bar I'll have a date a butter because it's
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like a healthier version you won't satisfy that because you'll be thinking about like oh my your sis this
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isn't a Snickers but it's healthier and then you'll end up eating more so just like honor the craving
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and move on yeah all right our next one is to be mindful
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of emotional eating huh this is what happens too like we said you can be a little bit moodier
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during this time of the month and you might just have feelings that are
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even more triggering to eat than maybe you normally do so the big reminder is to try not to eat your feelings even
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though it's really really hard but we do also want to say too that it is okay to eat emotionally as long as it's not our
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only coping skill that we have if once in a while it really does just feel good to eat a Snickers bar like even Snickers
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bar it's totally fine but if whenever we feel any kind of negative emotion we want to soothe we turn to food
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versus like having other tools in the toolbox that's when it might become problematic
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we have an entire episode on emotional eating so we'll include that in the show notes as well and we have a blog post
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too we never really plugged the blogs but no we'll include them both in the bio and yeah I'm a big
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I'm a big emotional eater on my period I get like I eat more when I'm sad I
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tend to get sad on my period yeah it's time but also I'm not I don't
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experience a guilt I just like wallow in my sadness but then I'm happy though
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yeah that's the key that's the key I just feel like actually like really hungry like mine's not emotional eating
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I don't tend to cope with food very much in terms of like emotional eating I'm just like starving like I cannot
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like stop feeling hungry yeah like I've eaten like every hour
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it's crazy yeah yeah and then the last kind of component to
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incorporate is movement so we talked a lot about this in our last episode with
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cycle sinking and kind of like should you change your exercise around what
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menstrual or what phase of your menstrual cycle you're in and the first and kind of foremost component
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to incorporate and like think about is just listening to your body kind of what do I think my body can take on right now
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gauging our energy levels oftentimes our energy levels might be a little bit lower because we're losing a lot of
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oxygen because the blood is going away which is one of the biggest Transporters
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of oxygen in our body so it's very natural to feel more tired so maybe if you're like you had a really
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workout schedule then you're just not feeling that honor your body's cues don't push yourself too far you can
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always do like yoga or something a little bit more lower intensity incorporating some of that gentle
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movement or no exercise at all is completely okay you have to listen to your body we don't want you to pass out
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that's like one of the biggest things we do not one on your period is don't
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overwork yourself and then from kind of the side of like that's listening to your body from the
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side of like using exercises of punishment if you ate maybe some like
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foods that you feel a lot more guilty eating and then you're like thinking oh my gosh I have to exercise to make up
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for those calories and burn those calories that I ate with the Cravings that's not intuitive it's very much
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setting up the like exercises of punishment mindset and punishing
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yourself with like exercise in general and making up with that food component is just
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not listening to your body or intuitively honoring your
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body's Health yeah agreed the first day of a period not
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doing anything I there's no way I can do any kind of movement that day I I didn't
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bring this up last time but I where I feel
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a couple days before my period starts I don't like it's happening right now
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or I'm like really motivated to go like running and go sign up for the gym and
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then it happens almost every time and then I screw it and then it all goes away
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it doesn't make it's so weird it's so annoying that we have to deal with this imagine like your hormones cycling in a
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24-hour period instead of like a 30-day period oh that'd be nice dream you know what to
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expect every day um have you ever passed out before
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yes why how I hate the whole story I'm trying to I'm
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trying to think if this happened I feel like it's happened twice it's happened at least once and it was
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when I was on my period And I was very dumb learn from me I was I I remembered so
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distinctly it was I was I also can't speak so I know it's like 7
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P.M guys no yeah we're surviving that's right
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in high school my I was in band and we
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had to March for the Memorial Day parade and it was like well known every year the Memorial Day Parade was horrible
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because it was like 75 80 degrees out we're in our like very heavy uniforms
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like they normally let us take off our jackets because like so many it's like known people pass out at this every year
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I was on my period I didn't eat anything and then I was standing in this heat and
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literally I was in the front row because I was like a squad leader and all I remember is like it's starting to go
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black and one of my friends who's the drum major started to walk in front of me and then I like don't remember
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anything and then I remember I was sitting on a chair on the side next to my one of my other like good friends and
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we passed out oh my gosh I don't know how I didn't drop my
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clarinet but I was thinking about him like how did this not break
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senior and one of like the band leaders
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fall to the ground or like I I think I started to fall forward and up like
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the three people around me like caught me oh my gosh
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not great would not recommend oh one other time this is a shorter one I was
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on my period And I came out of a shower that was really hot but I like had to like lay on the ground because I did not
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I was blacking out how did I drop my clarinet
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a very serious question I mean it's not funny but looking back
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looking back it's kind of funny but like during it I was like why was I the
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shower when I don't know what I was supposed to do there maybe take a less hot shower the van one there was any ways I could
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have avoided that by like eating but that's probably the number one way I could avoid that
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maybe drinking some water I don't even know if I drink any water that day oh my gosh
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it's crazy how your body will retaliate if you don't what it needs it really shuts down
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I've experienced the bathroom before where like I've taken like a really hot bath I love like Ross gets so mad
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because I like scalded myself I take a bath or a shower like boiling water only yeah but if I do a bath I just sit in it
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and like literally boil myself for 30 minutes and I like get really faint and it's not good
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I'm like a little lobster just getting all cooked up in there
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some Hannah soup I haven't painted though but how do you
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not just like pass on it I haven't yet but like I get like if my head kind of hurts a little bit I'm dizzy for a while
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I can't get dressed I'm just like too hot I've like just be naked for a while
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no that was literally me at the shower I was like sprawled out I'm like
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nothing touched me I needed against the tile right now sweating even I just took a bath to like
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clean off but I'm like drenched in sweat now I have to do that like it has to be hot
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or else it's not enjoyable no I feel like that's something I've heard so much with like girls in general like have you
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ever seen the tick tocks I know they're taking oh yeah or it's always like the girls like when you feel the
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temperature it's like like literally on fire that's me like I'm roasting in
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there right my skin is like red when I get out of the shower it's not good
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foreign I hate being cold fun fact about me I hate being cold I don't know why I live
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in the midwest it's it's bad I also share like twice a day
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in this or in the winter because I just want to be warm
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our water bill is like way higher in the winter than it is in the summer you should come visit me we don't have to
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pay for water and I fully take advantage of that oh I would shower like eight times a day if that was the case I do
31:38
not feel upset about like long showers or like um now that I like wash dishes too long
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but like stuff like that where I'm like we don't pay for it although sometimes I
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wonder I understand what gas really goes into and I'm like is the heat from the water contributing to our
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gas bill though I feel like it is maybe a little yeah I think so
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but we don't you should come visit you can shower here a little four hour drive for some
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showers there's like a weekend you're like no
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it's going to be cold yep that's like driving the cold for four hours
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I'll do it to come see you but it's not worth it for the hot shower that's fair oh that's funny yeah it's
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it's pretty it's pretty hot
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my Skin's just gonna boil off but it's fine it's fine okay
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um that's far yeah bottom line of today's episode
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intuitive being is great you all knew we're gonna say that um it's a great fit for our menstruating
32:55
folks because again it like allows you to ebb and flow with like your food
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choices and your exercise routines all those things that we can't expect to be consistent when our hormone levels
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are always changing our energy levels are always changing so it's it's good to have an approach that kind of supports
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all those things ebb and flowing and that doesn't have strict rules so it
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kind of allows you to individualize it which we're all about individualization here yes
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so let's talk about our bonus question
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and I don't think I know the answer to this but I'm gonna we're gonna ask it so the
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bonus question today is would you rather bleed for 14 consecutive days
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or experience 13 days of really PMS symptoms
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and one day of bleeding wait so it was the first one you believed 14 days but have no PMS
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symptoms that's what I'm thinking right now I'm gonna say like minimal like
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some like casual casual clothing casual mood swings but like the opposite is
34:09
like intense PMS like really intense PMS with like
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let's say like a one regular day we won't make it a heavy day
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I don't know okay would you rather bleep for 14 days and have a minimal PMS
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apparently we can't take it off the table evidently no that'd be too good to be true
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or 13 days of really bad PMs and one day of bleeding gosh I don't know I feel
34:40
like I already experienced the 13 days of really bad PMs and I also bleed for like seven days so
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would you rather just have one day bleeding then because since you're already experiencing the symptoms or maybe I'm just maybe I'm just sad in
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general maybe that's not PMS something very time for therapy
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[Music] um the bleeding's really annoying yeah okay
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I'm gonna go with that one 13 days of really bad PMS I feel like I already experienced that and then one day
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bleeding okay what are your thoughts I feel like
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that's also going to be my answer because I'm currently on like nine or ten days of bleeding and I hate it so
35:27
much I like get so annoyed that I'm like why are you still here right like you have no business at this point like
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you've done what you have to do yeah I feel like the symptoms are
35:39
I don't I think I'm gonna go with the symptoms and then one day I'll believe it because like I can handle being
35:46
beloved and Moody and fatigued but if I only have to bleed for one day
35:52
oh can you imagine that's gonna save me money that's true
35:58
and we might just be gone we might lose our relationships but at least we'll save
36:04
some money maybe lose our jobs you know become
36:11
anti-social for 13 days not to talk to anyone I'm telling you I feel like I already do
36:18
that so what's the difference I feel like I didn't even realize I do this but now that we're going over it like this
36:24
social withdrawal is something I like definitely experience yeah
36:29
yeah I mean no friends for half the month I literally already feel that way
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so that one I can't relate to don't ever talk to me ever
36:41
you know that that Trend not you guys didn't mean you guys yeah not you guys
36:47
yeah yeah everyone else though if you're listening to this don't talk to me
36:54
for 13 days I'm not gonna tell you which 13 it's like a roulette if you get me on a bad
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day I'm just gonna ignore you yeah so you won't know if it's PMS related
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just in general don't want to talk to you yeah I've gotten in my old age
37:15
pretty good at just being like I don't want to talk to you so I just ignore people
37:22
cool so that's PMS riveting intuitive eating a very fun
37:31
topic we're out here in normalizing periods that's what actually the point of the
37:37
series is what else can we talk about let us know guys like I can't think of it another topic
37:43
we could do a part three I don't know what we'd do it on though is there like a period dietitian I feel
37:50
like there's got to be someone well there's like PCOS that's true
37:55
I do want to do a PCOS episode actually so that could be our part three let's just make it a menstrual series and
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we'll bring on all the people yeah I have a PCOS anti-diet person too
38:10
stay tuned stay tuned for our God and stay tuned for PCOS
38:15
yeah exciting exciting cool
38:21
thank you for listening today's episode guys weary appreciate you hanging around and listening to us talk about our
38:28
amazing Stories and PMS symptoms hopefully some of this
38:34
world's relatable send us some comments on the website on where we post the episode because we'd
38:41
love to hear if you've also fainted or what you would rather experience 14
38:49
days of bleeding in that or 13 days of symptoms and then one day of bleeding because
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we want to know dying to know thanks for listening we'll see you next
39:01
week bye guys
