Tired of the belly bloating, short temper, irritation, and sugar cravings right before that time of the month? Youre not alone, and a Premenstrual Syndrome or PMS Diet that includes changing up what youre eating could help alleviate symptoms.

Premenstrual syndrome (PMS) is a condition that affects a womans mental health, physical health, and behavior during certain days of their menstrual cycle, and symptoms can start anywhere from five to 11 days before menstruation. PMS symptoms can vary widely and in severity from one person to another. Three of the more common symptoms include depressed mood, feelings of anxiety, and irritability. Over 40% of women note bothersome symptoms around the time of their menses, says Marcos Sosa, MD, Assistant Professor in Obstetrics and Gynecology at Atrium Health. He adds, I tell my patients that when these symptoms begin to negatively affect their lifestyle, then they should consider evaluating their diet and how it affects their mood.

In the midst of a coronavirus pandemic, stress levels have been on the rise, but there could be a correlation between added stress and PMS symptoms. I unequivocally believe that the COVID-19 pandemic has the potential to affect all aspects of our lives, says Sosa. The lack of control of the pandemic at the individual level can leave us feeling vulnerable. At the macro-level of society, people are losing loved ones to illness, losing their employment, and unable to engage with friends. Those with moderate to severe PMS may experience more pronounced symptoms during the pandemic.

Tamar Samuels, RDN, NBC-HWC, and Co-Founder of Culina Health agrees that stress can take a toll. Many of my clients, myself included, have seen noticeable increases in PMS symptoms associated with stress from the current environment in which we live.

Lulu Ge, founder and CEO of Elix Healing, says that stress can affect reproductive hormones.Stress can affect reproductive hormones and potentially interferes with normal follicle development, menstruation, and fecundity. The rise in cortisol levels can lead to dysregulated reproductive hormone release, which can transpire into amenorrhea, anovulation, or irregular ovulation. Right now, were hearing from our new community members that theyve experienced some of their worst cycles since the pandemic started, says Ge.

Related: Best Period Tracker Apps

A PMS diet includes foods and supplements that aim to reduce both the physical and psychological burdens of the condition, explains Sosa, adding that one to seven days before menstruation occurs, estrogen and serotonin levels decrease which can then trigger those monthly cravings for sugar and salty snacks. High salt intake may cause fluid retention and worsen symptoms of bloating associated with PMS, he says.

And for those suffering from moderate to severe psychological PMS symptoms, he suggests avoiding alcohol because it can lead to increased irritability. Samuels says nutrient deficiencies can play a part in PMS symptoms so its important to adjust your diet to include those. Specifically, nutrient deficiencies in vitamin B6, calcium, magnesium, and vitamin A can all contribute to PMS symptoms, she explains. Furthermore, vitamin D deficiency can exacerbate neurotransmitter and hormone imbalances that may contribute to some PMS symptoms like mood change.

Related: What Is the Anti-inflammatory Diet?

Complex Carbohydrates

Consuming complex carbohydrates has been shown in the medical literature to decrease the severity of mood symptoms for those suffering from PMS. Complex carbohydrates include whole grains, beans, and starchy vegetables such as potatoes, corn, and squash, says Dr. Sosa.

Vitamin B6

[The list includes], chickpeas, tuna, salmon, chicken, turkey, potato, and bananas, says Samuels.

Dairy

Calcium-rich foods such as yogurt, low fat milk, or cheese can decrease symptoms of PMS. My recommendation is to consume 1200 mg of calcium daily. An added benefit is that calcium also improves bone health, says Dr. Sosa. Samuels says fortified unsweetened non-dairy milks, turnip greens, kale and broccoli are also calcium-rich options.

Magnesium

Pumpkin seeds, almonds, spinach, cashews, black beans, dark chocolate, and sugar-free, all natural peanut butter are options packed with magnesium according to Samuels.

Chasteberry Fruit

Chasteberry fruit has also been shown to decrease PMS symptoms. Chasteberry fruit can be ordered online or found at a health food store, Dr. Sosa says.

Vitamin A

Foods like beef liver, cod liver oil, sweet potato, spinach, pumpkin, carrots and herring are vitamin A-rich foods, says Samuels.

Vitamin D

Samuels says you can get vitamin D from foods like cod liver oil, fatty fish like salmon, mackerel, and trout, and egg yolks.

Related: What is PMDD?

The benefits of a PMS diet are two-fold. One, a reduction of the severity of PMS symptoms, particularly depressed mood, is welcome, says Dr. Sosa. He adds, a PMS diet provides nutritional benefits that can improve other aspects of a persons life including increased energy levels, maintenance of desired weight, and protection from chronic conditions such as heart disease.

Samuels says eating healthy options of protein and fat with each meal also helps to balance blood sugar which helps to balance hormones.

No diet is without its cons, the PMS Diet included.. The only con would be the additional time it would take to prepare these foods and potential financial costs associated with buying good quality produce and animal products, she says.

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Dr. Sosa agrees there arent a lot of drawbacks since the PMS diet promotes healthy foods. Initially you may feel a decrease in energy if you are converting from a very high fat and simple carbohydrate diet to healthier food choices. It is important to stay the course and give your new diet the opportunity to equilibrate with your mind and body, says Dr. Sosa.

Next up, heres why youmay have missed your period.

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PMS Diet: What It Is, and What to Eat on It - Parade

Actor Tom Ellis has been playing the devil himself on the supernatural drama Lucifer since 2016, but the last couple of years have seen him get even more ripped for the role, thanks to a suitably hellish workout routine and diet. In honor of the fifth season of Lucifer dropping on Netflix, YouTuber Aseel Soueid recently decided to spend 24 hours following the meal plan that Tom Ellis used to help him get into devilishly good shape for the role.

The first meal of the day is a hearty one: a 5-egg omelet with an extra 5 egg whites, filled with mushrooms, onions and peppers. This is swiftly followed by the second meal/snack, 2 servings of almonds.

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The third meal of the day is a pretty classic pre-workout meal: boneless, 8 ounces of cooked skinless chicken breast with brown rice and salad. After getting pumped as hell in the gym, it's time for meal number 4, a post-workout protein smoothie, with whey protein and frozen strawberries. The recipe for this one ends up creating a lot, and with the day's meals adding up, Soueid has to split it into a few sittings before he can finish it.

Meal number 5 is another "bro meal" standard: chicken breast, brown rice, and steamed broccoli. Soueid shovels it down with the help of some hot sauce, and then

"I'm just about done with chicken breast for the day," he says. "For me personally, I need a lot of variety in my diet when it comes to my protein sources, like I'll have lean ground beef for one meal, some chicken breast for the next, I just cannot do over 10 ounces of chicken breast in one day, and I've already had like 16."

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The sixth and final meal is another whey protein shake, bringing Soueid's total food intake for the day up to 2,056 calories. That's 114 grams of carbs, 78 grams of fat, and a whopping 231 grams of protein.

Upon completing the challenge, Souid's main takeaway from the Lucifer diet is that it's... actually kind of boring.

"You don't have to eat nothing but chicken breast, broccoli, salad, brown rice and almonds just to get in shape," he says. "You just need to make sure you dial in your total calorie intake goal for the day, along with the specific macronutrients that your individual body needs."

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This Guy Followed the Diet Plan That Tom Ellis Used to Get Shredded for Lucifer - menshealth.com

My name is Tameika Gentles (@tameikag),and I am 34 years old. I live in Toronto, Canada, and I'm a wellness and weight loss coach as well as an entrepreneur. I lost 90 pounds by finding my love for weightlifting and living a balanced lifestyle that works for me.

Growing up, I was perceived as the stereotypical fun, jolly, overweight friend that everyone loved. My family is of Caribbean descent, so our house was always filled with joy, food and most importantly, fun! Traditional Caribbean foods were a huge part of my culture and lifestyle.

As I got older, though, the weight piled on. I went from being the cute, chubby Tameika to becoming severely overweight. After my first year of university and gaining yet another twenty pounds, Id reached my highest weight yet: 230 pounds.

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I've experienced a number of unfortunate, embarrassing things because of my weight, which absolutely no one deserves. For one, I wasn't able to fit comfortably in my airplane seat on my first international trip, and in another instance, I was rejected from a ride at an amusement park because of my size. This world isn't designed to fit big people, which is simply unfair and wrong.

My turning point came when I realized that because the world is built like this, I couldn't feel comfortable in my own skin. I knew deep down that there was so much I wanted out of life, and I just knew in my heart I was destined for a great, fulfilling life. I decided that changing my lifestyle was the first thing that was going to get me there.

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I started with research. This was during a time when Instagram, blogs, and the wealth of information available today just wasnt there. I went to the library and checked out books on weight loss. I studied the science of weight loss, caloric intake, macros, fitness, weight training and the psychology of obesity. I was basically a sponge, absorbing everything I could.

Because of all the newfound information that I was learning, I made the decision that I was going to cook my own food. As a student, that consisted of very basic and very affordable meals. But I knew making and preparing my own meals was a first step. Over time it evolved into making my meals fun, buying healthy cookbooks, and trying new recipes.

Eventually, I gave up all restrictions and truly developed a lifestyle of balance. I recognized how dreadful a diet felt (not to mention it never lasted!) and was determined to figure out a lifestyle of balance. Taking the balanced approach may take longer, but youll be able to maintain it long term.

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Honestly, I had a nonexistent relationship with exercise before my journey began. I would try certain programs to see if I'd lose weight, but nothing stuck. I even tried sports but was never really committed to anything.

But then I began to take fitness classes at my local gym. Through research, I knew how important strength training was toward muscle-building. Initially I just did cardio, but I quickly learned that if I wanted a toned and strong physique, with minimal loose skin, strength training was going to be a super important part of my routine.

Fitness classes taught me the basics: What a bicep curl was, how to properly squat, how to target different muscle groups. I couldnt afford a personal trainer back then, so learning in classes was a perfect alternative.

After nine very dedicated months, I lost nearly 100 pounds.

Now, I love strength training. I weight train four days per week and have for the last 14 years. I feel so empowered when I hit new PRs, and I only want to get stronger. When Im not in the gym hitting the weights, I love getting outdoors. I often try to find new hikes or trails that can keep me active while seeing new places. Im also developing a new love for yoga and stretching. I love what its doing for my mental health.

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The key to my weight loss was taking what I learned to really build a lifestyle that worked for me. Another massive win was slowly integrating these new learnings into my lifestyle, free from extremes and fads. I knew that wouldn't work as it hadn't in the past.

I tried time and time again to start this journey and failed. The main problem was lack of patience and consistency. I would always try to find quick wins that put me in a nasty yo-yo cycle. It wasnt an easy road, but Im so glad I went through it and got here because I believe my approach has helped tremendously with weight loss maintenance.

Most importantly, though, I stopped worrying about end goals. Truth is, after losing the weight and keeping it off for 14 years, Ive come to realize that there is no end date to this journey. Once you lose the weight, you still have to maintain it. It really isnt about the destination, because there is none.

This is lifestyle I am creating forever, so I started enjoying the process.

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'Fitness Classes And A Balanced Diet Helped Me Lose 90 Lbs.' - Women's Health

When trying to hit a weight loss goal, a diet plan and exercise can help achieve this. The keto, or ketogenic, plan has grown in popularity in recent years.Slimmers who follow it must eat low carb and high fat foods.

Dieters on the plan will usually try to eat less than 25 grams of net carbs a day.

Instead of carbs, they can fill up on foods high in healthy fats and with a moderate protein content.

Doing this is thought to help the body enter into a fat-burning state called ketosis, according to personal trainer and health and fitness tutor for The Training Room Daniel Reilly.

READ MORE:Best foods to eat before a workout

He said: "The theory behind the ketogenic diet is that if you deprive your body of its main source of energy and bring carbohydrates down to less than 10 percent of a person's daily caloric intake, it goes into a state of ketosis, where it burns fat stored in the body for fuel instead.

"During this process, by-products called ketones are produced, which are then used by the body's muscles, tissues, and brain.

"Unlike many fad diets that come and go, the keto diet has been practised since the 1920s and is based upon a solid understanding of physiology and nutrition science.

"This diet works well for so many people because it targets several key, underlying causes of weight gain including hormonal imbalances, elevated insulin, and high blood sugar levels."

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Keto-friendly foods include meat, fish, nuts, eggs, dairy, vegetables and low-carb fruits.

Those hoping to lose weight should avoid foods high in sugar and carbs such as bread, pasta, rice, some fruits and sweet treats.

While the diet has worked in some cases, the expert explained it may not be any better than other plans out there.

He added: "A review study by Harvard T.H. Chan School of Public Health found that after a year, the effects weren't significantly different to those achieved via conventional weight loss methods.

"Research published in the Journal of the American College of Nutrition has also shown that drop-out rates are high among people following a keto diet because it's restrictive."

Although the keto diet can help some people lose weight but it may not be sustainable long-term, the expert said.

He warned dieters to consider the impacts before using the keto plan.

"While restrictive weight-loss diets might work in the short-term, the majority of people using them regain that weight and often more," Daniel explained.

"This is partly because restrictive behaviours and eating plans aren't sustainable.

"The carbohydrate restriction may cause nutritional deficiencies, fatigue, low mood, irritability, headaches, constipation, and brain fog."

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Weight loss: The low carb keto diet plan can help burn fat - here's what you can eat - Express

People often adopt vegetarian or even vegan diets because they are told it will make them healthier, but the same epidemiological correlation that tried to link butter with heart disease claimed trans fats would prevent it, and now statistical links claim just the opposite.

Without a plausible biological mechanism for how meat or trans fats might impact health, such claims always remain "exploratory" but in a 24-hour news cycle a big name like Harvard School of Public Health or International Agency for Research on Cancer will get media attention, and most covering science journalism don't know the difference between correlation and causation. IARC, for its part, even tries to make its findings seem more authoritative than they are and use causal verbiage in their media kits while their actual monagraphs note they can't show causation.

But 'meat is bad for you' is now big business. So big that if studies debunk it, "True Health Initiative" and epidemiologists like Walter Willett and Frank Hu, who've made their careers undermining a normal diet, will call any scientist who undermines them shills for Big Meat; the kind of ethically suspect technique that is unfortunately common among activist academics. True Health Initiative will even try to pressure journals into censorship or lobby law enforcement to investigate critics. Their dozens of corporate sponsors won't continue to fund them if they don't.

This risotto and shrimp looks delicious, and it is delicious, and it is vegetarian, but it is not health food just because some people in Greece eat it and have slightly better health. Calories matter most. Credit: flickr user avlxyz.

A vegetarian diet can be healthy for you. Just like any diet. Even if you only eat salads or any food at McDonald's. It can also be bad for you, just like any diet. If you want to eat Big Mac's in obscene quantities every day as a publicity stunt for a documentary, you can, and you will feel awful, but you can more easily find unhealthy looking vegetarians.

Statistical correlation claims that the "least processed" foods are healthier but the definition of such is unclear. All bread is processed but matching white bread to diseases led to claims that whole grain bread is healthier. There is no scientific basis for it. It's all bread, a lot of carbohydrates and calories. Eat too much of it without additional exercise and you will gain weight. Orange juice is basically Coca-Cola with some vitamin C but if it's squeezed by hand it's considered less processed and therefore healthier.

A recent analysis using 10 years of the 2001 and 2002 ATTICA study in Greece - begun after the Mediterranean Diet again became the latest craze - brought some sense into the matter, and it concludes that if you engage in a vegetarian diet, you won't end up more healthy than when you ate meat, if you stay obese. And that affirms calories are the problem, not the type of calories.

The results were what common sense would tell you. Higher calorie foods like juices and potatoes and chocolate are all vegetarian, but they don't make you healthier than eating a steak. The weakness of this study is the same as in all Food Frequency Questionnaire claims; it relies on memory of diet, in this case over the past year, and has so many outcomes and foods almost anything can be linked with statistical significance; 156 foods. And this analysis used a very small sample, 146, so small changes could have a big impact.

They were also obese so even though they had normal blood pressure and blood sugar when the study began it's not a surprise they developed higher numbers later. Yet even those two things are simply risk factors, not diseases themselves. So a potato can be a risk factor for a risk factor for a disease but that is no reason to give up potatoes. Eat one instead of two. The obesity is still the problem.

If you want to eat vegetarian to get healthier, make sure you pay attention to the calories. A giant salad slathered in dressing is not going to make you healthy, nor is chocolate cake. Like Einstein's Theory of Relativity, energy balance has survived all challenges. In 100 percent of studies, people who consumer fewer calories than they burn lose weight, and if you maintain a healthy weight it does not matter whether you eat a typical diet or that of a Greek peasant in the 1950s, your odds of being healthier in old age go up.

Citation: Matina Kouvari, Harokopio University, Athens, 'Healthful and unhealthful plant-based dietary patterns and their role on 10-year transition to metabolically unhealthy status in obese participants of the ATTICA prospective (2002-2012) study.' ESC Congress 2020 The Digital Experience

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Eat A Vegetarian Diet If It Suits You, It Won't Make You Healthier - Only Fewer Calories Will - Science 2.0

Harvesting food while conserving natural resources, and meeting the demands of a growing global population, is the goal of modern farming and ranching practices.

Some of these practices include; food biotechnology - which involves a range of processes used to enhance foods through various breeding and other techniques.

There is also local food production, which is most often produced, processed, packaged, distributed, and consumed within a smaller, defined area, experts say.

In addition to this, there is processed food which consumers associate with being less nutritious or containing artificial ingredients or other added substances.

According to Dr Christophe W. Ngendahayo, air and climate health expert, and founder of Air Health Now working at Kibagabaga Hospital, the term processed is commonly used to describe certain foods with low nutritional value, including snacks, desserts, and carbonated beverages.

Dr Kirimi Sindi, an agricultural economist, says highly processed foods like sugar, maize flour, wheat flour, cassava, spaghetti, noodles, are full of carbohydrates and most of the other nutrients have been removed. Therefore, he says, most people are eating too much energy.

He notes that when it comes to dining out, people eat foods like French fries, bread, burgers, ice cream, and drink soda and beer, all of which are full of sugar.

This, Sindi says, combined with our sedentary lifestyle, becomes an issue.

When this happens, the excess energy taken in is converted to fat, creating high chances of becoming obese, he says.

Dr Sindi goes on to add that these foods, coupled with sedentary lifestyles, lead to many non-communicable ailments.

Ngendahayo says food is a fundamental part of society; however, it is also at the centre of many challenges we face now, and will likely face in the future from a health, social, economic and environmental perspective.

Ngendahayo points out that for many, traditional diets are being replaced by processed fast foods where fat and sugar have become the cheapest way to get calories, cheaper than staples like grains, beans, lentils, or fruits and vegetables.

These factors encourage a higher intake of calories while decreasing the energy (calories) spent through physical activity, he says.

The implications

World Health Organization (WHO) defines overweight and obesity as abnormal or excessive fat accumulation that may impair health.

Body mass index (BMI) is used to classify overweight and obesity in adults.

Overweight is when BMI is greater than or equal to 25; and obesity is BMI greater than or equal to 30.

The fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories expended.

According to WHO, nowadays there is an increased intake of energy-dense foods that are high in fat and sugars; and an increase in physical inactivity due to the increasingly sedentary nature of many forms of work, changing modes of transportation, and increasing urbanisation.

Changes in dietary and physical activity patterns, WHO notes, are often the result of environmental and societal changes associated with the development, and lack of supportive policies in sectors such as health, agriculture, transport, and food processing, among others.

Overweight and obesity is a new epidemic globally, Ngendahayo says, we are experiencing health and environmental disasters, with rising rates of obesity and non-communicable diseases and severe challenges posed by climate change.

Globally, more than 1.9 billion adults aged 18 and older were overweight in 2016. Of these, over 650 million adults were obese.

In Rwanda, according to the available statistics from Rwanda Biomedical Centre (RBC); overall, the Rwanda NCD survey found that 2.8 per cent are obese, 14.3 percent are overweight and 7.8 per cent underweight.

Obesity is prevalent in the age group 35 to 54 and females account for 4.7 per cent.

Additionally, the prevalence of obesity is more predominant in urban areas with 10.2 per cent and Kigali City with 7.7 per cent.

Overweight and obesity are linked to millions of deaths worldwide more than underweight and are the fifth highest risk factor for death, according to WHO.

Low-income economies are also the most vulnerable to the loss of productivity caused by early death and disability, while it can affect people from all levels of society.

Ngendahayo says that overweight and obesity exposes people to non-communicable diseases (NCDs), including heart disease, stroke, diabetes, and some forms of cancer. NCDs kill more people than all other causes combined.

These diseases cause enormous human loss and impose heavy costs on health systems. They also reduce overall productivity by killing and disabling people in their productive years, he adds.

Way forward

Private Kamanzi, a nutritionist at Amazon Nutrition Cabinet, Kigali, says eating a healthy diet and being physically active is essential as it will keep these conditions at bay.

He notes that turning to organic food reduces, or cutting off processed and sugary drinks, is vital as well.

Given the threats we are faced by obesity and overweight, Ngendahayo says urgent radical change is required.

Government and non-government organisations have vital roles to play in changing the policies and practices that shape behaviour around diet and physical activity, he says.

These, he says, include the trade, agriculture, transport and other urban planning policies that determine whether people have healthy options, as well as investment in education, media, and marketing that influence peoples choices.

editor@newtimesrwanda.com

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Modern diet and its impact on health - The New Times

Dishing on her diet! Jenna Dewan sticks to a vegan or vegetarian eating regimen that includes plenty of healthy meals and snacks, with the occasional indulgence thrown in.

I believe in eating 80/20, the Flirty Dancing host, 39, said on Wednesday, August 26, while promoting her Renew Life probiotics partnership. I do 80 percent as healthy as possible vegetarian and vegan, as healthy as I can.

While she eats nutritious foods like lots of vegetables and lots of smoothies the majority of the time, Dewan noted the other 20 percent of her meals arent quite as healthy. And then 20 percent Im eating Mexican food if I want it, she declared. You know, Ive gotta be able to indulge and have a glass of wine and feel good in that way, so that helps me not be so strict and so focused in one way.

As the Resident star alluded to, the 80/20 diet, which also counts Kristin Cavallari and Olivia Munn as fans, focuses on eating healthfully 80 percent of the time and eating what you want during the other 20 percent.

At the start of each day, the Gracefully You author has a whole routine that she sticks to that involves a cleansing beverage and spending time with her son with fianc Steve Kazee, 5-month-old Callum. I wake up, I go downstairs, I have my baby we kinda, like, roll out of bed together [and] I get my supplements for the morning, she explained. While Dewan said she takes her supplements on an empty stomach, she does wash them down with a soothing hot cup of water with lemon.

I love healthy living, the Step Up star added. Ive taken quite a lot of supplements, I make quite a lot of smoothies. Im, like, really about trying to keep myself in balance and healthy as much as possible.

Aside from eating well, Dewan noted that meditation has been another game changer in her life, especially since things have been particularly hectic for the Witches of East End alum in coronavirus quarantine. I do breathwork meditation, I do [transcendental meditation] style mantras, I do lots of things that sort of bring me back to a place of connection with myself, she said.

In addition to Callum, the Connecticut native shares 7-year-old daughter Everly with her ex-husband, Channing Tatum. Having a baby, a 7-year-old who goes back and forth through two homes [is hard], Dewan explained. We cant control whether were gonna come in contact with COVID-19 necessarily, but we can control boosting our immune system to the level that we can. For me, Im making sure Im taking my supplements, getting as much rest and balance as I can.

With reporting by Carly Sloane

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Jenna Dewan Explains Her 80/20 Diet: Ive Gotta Be Able to Indulge and Have a Glass of Wine - Us Weekly

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A recent study carried out in Q3 of this year reveals that a total of 11% of global consumers are vegetarian, 20% are flexitarian, and 3% identify as vegan, signifying that one third of consumers around the world are following a diet that is based around the moderation or elimination of animal produce.

The FMCG Gurus Foodservice survey was carried out in 26 countries amongst 31,000 respondents, and centred around the subject of foodservice and consumer satisfaction therein. The results found that when questioned, vegans are significantly less likely to be satisfied with menus within the foodservice sector compared to vegetarians and flexitarians. This indicates that more plant-based food and drink should be available in the channel, especially as they will appeal to other consumers looking to limit intake of animal produce.

A total of 24% of all consumers say that they would like to see foodservice outlets promote products that are suitable for plant-based diets, whilst 27% said that they think foodservice outlets could better capture their attention through promoting plant-based products.

The report concludes that whilst appealing to vegans is important, vegan-inspired menus will not just be limited to this group in terms of appeal, and that positioning plant-based food and drink products around health and sustainability benefits is an initiative that will have appeal and positive repercussions around the world.

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Study Shows a 3rd of World Population Follow a Diet Based on Reduction or Elimination of Meat - vegconomist - the vegan business magazine