WOMEN- Diet & Exercise during PMS

While it can be really hard to force yourself to do it (I know, I have the same issue every month) exercise will actually make you feel better when you're PMSing. Try to make yourself get some exercise in and see if it helps.

Totally agree!! Once you have finished your workout you will feel energised and more alive. I find it helps with cramps to. I ache more after a session during this time but it's worth it and I can scoff a chocolate bar thanks to extra cals
Worth giving it a go

Just like the others have said -- you just have to do it.... if you go three weeks following your plan and then do nothing for a week, every time you will just set yourself back. Push forward, no excuses!

Just like everyone said exercise will help. I usually workout with a yoga ball and elliptical trainer more during that week. I also eat more foods high in iron because my body is losing iron which is part of why I feel so tired and low energy. I find that vitamin D Complex pill helps with the achey bone feeling. I eat more bananas and drink more water and caffeine free tea. All of these things help me the most during period week. And even during pre-period week I know it's coming with a vengeance so I increase my cardio and healthy habits. Remember YOU control what you buy and what you eat. Don't let yourself give in to a candy bar temptation when you know the results will make you feel worse. You don't want to add to the bloating/fatty feeling. The bloating feeling is just temporary while your uterus screams at the world. Don't cause yourself to gain more weight around this time due to those temporary symptoms.

There are some days my cramps are so horrible, that I can't walk standing up straight, it seems. Those days, I try to take a Midol/Pamprin and just rest. I eat less. I don't worry about exercise. But, if it's just fatigue or minor body aches, or mild cramps, I do go to the gym/work out still. It also depends on how bad that period is, I never go on my first two days it seems.

I'm not much of a work out person though. I mostly concentrate on what I eat, instead.

As for the cravings. I have strong ones. And here is the thing, let's say I'm craving cheesecake (because 9 times out of 10, that's what I'm craving)...but, instead, because I was dieting, I ate something else in place, with less calories. Maybe dark chocolate, or pudding. Guess what? That craving will still be haunting me. So, now? During PMS week only, if I'm craving something. I just eat it. I never buy a full cheesecake, I'll eat the whole thing. Instead, I go to the bakery and get one slice. One of the richest pieces, to satisfy that craving. Because, once I get what my body is telling me I want, I can get back on track with the right foods. Just eat it, is my motto. I want that cake, and I'm going to have it. But I'm only going to buy one slice, not a whole cake. So far, it has worked for me.

As for the always feeling hungry part, because that happens here, too during PMS week...I constantly eat/snack. But, not on junk. I will wake up and eat grapes, or some other fruit. I will eat celery or other raw veggies and a tablespoon of hummus. I will drink a lot of water. I will eat good meals, I usually crave beef and I have it. I try to stay within calorie range but I admit, I sometimes go over that week. I just do. And I don't let myself feel too bad about it either. I have the WORST mood swings when I'm hungry. I also have horrible feelings of rage during PMS week (yay me) and I get depressed and feel fat/bloated. If I don't let myself eat that week, it only makes me feel worse. It makes me want to give up. Honestly, I'd rather just lose 3lbs a month and let that week go, than to lose 4lbs and give up because I spun out of control. But that's just how I do it and you have to find what works for you.

As for the exercise, the only thing that works for me is to suck it up and go to the gym. I'm fine once I get the cajones to go and I feel way better afterwards.

As for cravings/being hungry all the time, I can say that I started a 12 week transformation program about 6 weeks ago. I eat small meals every 3-4 hours and I eat a ton of protein. I have never followed a nutrition plan like this before, and for the first time in my life, I have zero food cravings during PMS. Swear on my mom's grave. It's weird, but I really believe that if you can keep your blood sugar stable, the cravings get better.

Just my 2 cents. Shark week is due in next week and I'm feeling pretty good this week (typically the week before I'm an angry, hungry, lazy butt)

If you have a regular cycle, load up on foods that are rich in magnesium the week before. It will help with cravings... also, you're (surprise) recommended to increase salt intake that week (and decrease carbs - boo). The week of, make sure you're getting enough Iron from meats and dark leafy greens. Go a little easier as everyone has mentioned and don't be afraid to treat yourself here and there.

Tagging in cause I could use the tips too.

I forced my way through the past couple days workouts in a big way. If figure some effort is better than couch effort? Tonight I gave up 22 minutes in because the instructor was annoying me with her "swag" and I was ready to hit the tv. I did flip over and finished up with some yoga so it wasn't all for lost.

Lemon hot tea seems to a.) reduce the bloating and b.) makes me feel better. But yeah, chug that water. I think it was the only thing that's gotten me through the day.

Oh and chocolate luna bars. Yes I know the sugar is too high but when that's the only option in the break room outside of cany bars, you take it. *grumbles*

:sick:

I take the Nike slogan very seriously: JUST DO IT! I also try to assemble some motivational things (music, my favourite workout kit, etc) to pump me up and get me in the mood to keep going.

If I ever feel really, really bad, then I allow myself one day. I move one of my rest days and then pick it up again. I may go for a walk or do some stretching, just to get a bit of movement in.

If I'm just feeling blah, unmotivated and sorry for myself, a technique I've tried is telling myself that I will try working out for 10 minutes. At the end of the 10 minutes, if I'm really really struggling then I can stop. Most of the time though, by the time I get to 10 minutes the endorphins have kicked in and I'm motivated to finish.

When it comes to food - I try to be careful, but I also allow myself treats. I find that maintaining a pretty healthy diet most of the time has helped alleviate cravings. I still get them, but they are nowhere as bad as they have been for me.

I HAVE LEARNED TO TAKE PERIOD WEEK VERY VERY VERY LIGHGTLY .
AND EAT A LOT OF PROTEIN, VEGGIES AND FRUIT !
exercise moderately but dont push yourself or force yourself more then you can handle.