food/nutrition

Relieve PMS with a Vegetarian Diet

It has been reported that vegetarians have lower incidences of premenstrual pain and discomfort. This may be due to reduced hormonal fluctuations, which are often exacerbated by high saturated fats in the diet, and can be reduced on a low-fat, high-fibre diet. Vegetarian women experience lower ovulatory disturbances and reduced estrogen exposure by avoiding animal foods.

The Physicians Committee for Responsible Medicine in Washington, DC recommends a plant-based, low-fat vegetarian diet to reduce PMS pain and symptoms. They encourage consumption of fibre-rich foods, which help bind excessive estrogens and eliminate them. These foods include legumes (beans), whole grains, leafy green vegetables, and fruits. Avoiding animal foods, dairy, and artificial trans or hydrogenated fats is also suggested to reduce exposure to excessive fats that contribute to hormone swings and the pain response.

Eat Early; Eat Less

Changing eating patterns may lead to easier weight loss. Research published in the Journal of Nutrition (2004) followed participants and their eating habits for seven days. Those who ate more in the morning had less total food consumption for the rest of the day, while the others in the group generally ate more as the day went on, with less time between food consumption. This resulted in higher calories consumed and less calories burned as activity levels dropped in the evenings.

Starting the day right by having a sound breakfast has been confirmed in other research to reduce fat cravings, lower cholesterol levels, and lead to overall increase in vitamin and mineral intake. This one change may be a simple key to managing your weight.

High Fibre for Healthy Colons

The risk of colon cancer can be reduced by up to 40 percent with regular intake of dietary fibre. Research published in the Harvard Men's Health Watch indicates that men who take
recommended amounts (38 grams per day for men under 50, and 30 grams for men over 50) benefit the most. Fibre not only cleans the gastrointestinal tract but also reduces the risk of heart attack and helps prevent diverticulitis, a painful and common problem of aging.

Good sources of fibre include whole grains, beans, the stems and leaves of vegetables such as broccoli, cauliflower, chard, and spinach along with whole fruits (not juice), nuts, and seeds. With highly processed diets, fibre is harder to come by and often needs to be added. A whole foods program provides plenty of natural fibre.