The Cycle Diet - Nutrition therapy for PMS & PMDDYou've come to the right place if you suffer from cyclical symptoms of Premenstrual Syndrome (PMS), Premenstrual Dysphoric Disorder (PMDD) or a possible hormone imbalance. The Cycle Diet is nutrition therapy for any woman looking to improve her well- being while living with the natural fluctuations of the female hormones. The Cycle Diet was developed by Debra Hope- Riedesel, a licensed registered dietitian (RD) specializing in women's health. The diet is based on the latest nutrition and medical research available on PMS, PMDD, and reproductive health. The original PMS diet plan has been followed by thousands of women with very safe and satisfying results. Due to the increasing numbers of women with gluten sensitivity, Celiac disease and PMDD a Gluten- Free Cycle Diet plan, is now available. Our customized diet plans are based on the foods you like to eat! Choose from thousands of delicious Cooking Light recipes, as well as the option to mix and match. Please contact the Cycle Diet Dietitian for more information and recommendations. Individually tailored plans addressing unique nutritional needs are also available with confidential consultations. For more information on private consultations please follow the links to RD Services, Products, or by contacting the Cycle Diet dietitian. The Original Cycle Diet Workbook is available as a single purchase item to help you with the details of the diet plan as well as charting and tracking symptoms. It contains all of the original menus, recipes along with much of the text from this website. Hit the Products link to order. Find answers to frequently asked questions and encouragement while on the diet plan at The Cycle Diet Support Message Board and Forum. You'll find interesting discussions on several women's health topics and everyday life. The Cycle Diet website contains a lot of helpful information with new information being added to the support board daily. You may want to bookmark it and comeback often. Be sure and read through the entire website and whatever you decide to do, do not let your symptoms get in the way of family relationships, career advancement or living the best life possible. Introduction to Plan Basics. Reproductive health researchers are now more aware of the connection between PMS/PMDD, diet and stress however, with the heavy patient load many physicians carry, very little time is dedicated to nutrition education or stress management. General advice like eat a balanced diet is well intended, it does not take into account food intolerance, food sensitivities or underlying autoimmune conditions. Women who present with PMS/PMDD symptoms or cyclical disorders are rarely tested for nutrient deficiencies from an inappropriate diet, lifestyle or malabsorption problem, although times are changing. More physicians are beginning to understand the gut- brain connection. Many medical conditions also exacerbate PMS/PMDD as well as interfere with reproductive health. Some women go years living with undiagnosed autoimmune disease, food sensitivities or gluten intolerance misdiagnosed as IBS, or colitis. Gluten sensitivity (1 in 5) and celiac disease (1 in 1. PMS/PMDD as well as affect fertility health. It is always a good idea to check with your primary physician for any underlying medical conditions prior to the start of any self- help program. The Cycle Diet dietitian can help you advocate for the best possible health care outcome. The Cycle Diet is based on the two phases of the female reproductive cycle. You will learn the specifics of the how, why and when to make simple dietary changes for improved reproductive health and PMS symptom relief. The Cycle Diet spells out precisely: Foods to include all of the time. Foods to avoid all of the time. Foods OKduring the Follicular phase. Foods best during Luteal phase. Menu suggestions for both phases. You will learn why popular ultra- processed foods, women with PMS seem to crave more often, may actually enhance food sensitivities. You will learn why dairy, even organic dairy, may not be the best foods for women who suffer from PMS, PMDD or irregular cycles. You will also learn why conventionally raised animal protein, typical in a U. S. Basics to fertility health begins with the right nutrition long before planning a family. New studies suggest the overuse of pesticides, herbicides and antibiotic residues, common in conventionally raised foods, impact the developing fetus more than once thought. Women who are susceptible to PMS and PMDD may also be more vulnerable to postpartum depression. You will learn why it's important to chart your monthly cycle and how to nourish your body according to the cycle phase you are in. Real Plans is a meal planning solution that you can customize to suit your needs. It creates a dynamic grocery list and can be accessed on your smart phone.There are exceptions of course, those who take oral contraceptives or hormone replacement due to surgical removal of the uterus and ovaries. If this is the case, you may have better results following the luteal phase diet plan for two months or cycles. The original Cycle Diet plan is nutritionally balanced for all women between the ages of 1. These sample low-carb diet menus for tasty and nutritious breakfasts, lunches and dinners will help you achieve success without sacrificing flavor. Sites by Individuals. The Paleo Diet Defined is my concise definition of the core paleo diet and the many variations of it. Life Expectancy in the Paleolithic by Ron. Does eating foods based on their glycemic index make a difference in your diet? WebMD reviews the pros and cons of the Glycemic Index Diet. Women who are younger or older have a few extra nutritional needs. If you are the main caretaker and food preparer for your family, the healthy changes you will be making will also benefit your family's health. Reproductive Hormones 1. The female reproductive cycle typically follows a 2. Some women have shorter or longer cycles. If your cycle is unpredictable or you skip periods and you have not been on a very restrictive diet, you should consult a physician for the cause. If you are between the ages of 1. Ask them to check for Polycystic Ovarian Syndrome (PCOS). PCOS is a very common and under- diagnosed problem that is often missed. Women with polycystic ovaries should contact the Cycle Diet Dietitian for a diet specially designed for women with PCOS. During the menstrual cycle, hormones that fluctuate significantly are: Follicle- stimulating hormone (FSH)Luteinizing Hormone (LH)Estrogen. Progesterone. There are two distinct phases of the menstrual cycle: Follicular Phase (proliferative) days 1- 1. Ovulation (Not a phase) usually day 1. Luteal Phase (secretory)- Days 1. The Follicular Phase, begins Day 1, with the first day of your period, and lasts up to around Day 1. During the follicular phase, follicle- stimulating hormone (FSH) stimulates the growth of the cells in the ovarian follicles, ovum, and surrounding layers of cells. Luteinizing hormone (LH) then increases sharply to stimulate the release of the mature follicle (egg) from the ovary at ovulation (Day 1. Estrogen increases to peak at ovulation and for about a week into the Luteal Phase, the second half of the menstrual cycle. Progesterone begins to increase at ovulation and peaks between Days 2. Luteal Phase. Although some women may feel some mild pain at ovulation, most PMS symptoms occur during the Luteal Phase. This is also when estrogen and progesterone are at their peak. In most cases, the majority of premenstrual symptoms present during Days 1. It is during the Luteal Phase that you will pay particularly close attention to your dietary intake. A diet full of saturated fat and excessive animal protein at this time can not only be hard on the liver and kidneys but also your well- being. Drinking alcohol during this time only adds to the problems. The liver is responsible for not only clearing toxins like alcohol out of your system, but the synthesis and degradation of amino acids (proteins) necessary for metabolism. Chart Your Cycle Phases It is important to estimate the times when estrogen and progesterone are at their highest levels in order to supply your body with the nutrients it needs when it needs them. On cycle day 1. 4, estrogen and luteinizing hormone peak during ovulation. On cycle days 2. 0- 2. The majority of PMS symptoms arise when these hormones are at their peak during the Luteal Phase. It is also at this time the need for thiamin, riboflavin, niacin, folate, B6 and B1. D, magnesium, and zinc. When estrogen increases, it also increases the excretion of many of these vitamins and minerals, especially calcium (Thys- Jacobs 1. Many studies have also shown when estrogen levels are higher, estrogen increases the efficiency of insulin causing hypoglycemia in some women and sugar/carbohydrate cravings in others. High levels of estrogen also creates a negative feedback or a blunting affect on other metabolic reactions (thyroid activity and protein degradation). It is known that adipose (fat) tissue contributes between 1. The higher percentage of adipose tissue you carry the more free estrogen you may produce aside from what you produce in your ovaries. In short: When sex hormones are at their peak, cycle days 1. B vitamins, calcium, magnesium, Vitamin D, zinc and other micro minerals also increase. Single vitamin or mineral studies done on vitamin B6 or only magnesium have shown to be inconclusive because all of these nutrients work together. If any of these vitamins or minerals are out of balance (too much or to little) it causes inefficiencies in metabolic pathways. Many chemical reactions in our body that are necessary in metabolizing protein, fat and carbohydrates are slowed or stop until we supply these nutrients for completion. Think of your hormones as a symphony with perfect timing, all of the players need to be present performing perfectly together. Most women with PMS feel great during their follicular phase or after the start of menses. This is the time when estrogen and progesterone along with luteinizing hormone are at their lowest levels. The stress hormone cortisol is naturally lower during this phase, unless you live a very stressful life. Cycle days 1- 1. 3 are the days when it is safer to eat or drink foods listed as stress foods. They are called stress foods because your body goes through extremes to metabolize them. Take wine, or beer as an example; in order to metabolize a 1. B vitamins along with C, A, D, zinc and selenium. Many of the same vitamins needed during the luteal phase. You need these nutrients all of the time, but more so during the 2nd half of your cycle. Mediterranean diet for heart health. Mediterranean diet: A heart- healthy eating plan. The heart- healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean- style cooking. Here's how to adopt the Mediterranean diet. By Mayo Clinic Staff. If you're looking for a heart- healthy eating plan, the Mediterranean diet might be right for you. The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea. Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet are tried- and- true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease. Benefits of the Mediterranean diet. Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. The diet has been associated with a lower level of oxidized low- density lipoprotein (LDL) cholesterol — the . Women who eat a Mediterranean diet supplemented with extra- virgin olive oil and mixed nuts may have a reduced risk of breast cancer. For these reasons, most if not all major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases. Key components of the Mediterranean diet. The Mediterranean diet emphasizes: Eating primarily plant- based foods, such as fruits and vegetables, whole grains, legumes and nuts. Replacing butter with healthy fats such as olive oil and canola oil. Using herbs and spices instead of salt to flavor foods. Limiting red meat to no more than a few times a month. Eating fish and poultry at least twice a week. Enjoying meals with family and friends. Drinking red wine in moderation (optional)Getting plenty of exercise. The Mediterranean diet. Adapted from Oldways Preservation and Exchange Trust, 2. Fruits, vegetables, nuts and grains. The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice. For example, residents of Greece eat very little red meat and average nine servings a day of antioxidant- rich fruits and vegetables. However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil — not eaten with butter or margarines, which contain saturated or trans fats. Nuts are high in fat (approximately 8. Because nuts are high in calories, they should not be eaten in large amounts — generally no more than a handful a day. Avoid candied or honey- roasted and heavily salted nuts. Oldways Preservation Trust. Accessed Feb. 8, 2. Sofi F, et al. Adherence to Mediterranean diet and health status: Meta- analysis. Mitrou PN, et al. Mediterranean dietary pattern and prediction of all- cause mortality in a U. S. Archives of Internal Medicine. Monounsaturated fats. American Heart Association. Accessed Feb. 8, 2. Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Mediterranean diet pyramid. Oldways Preservation Trust. Accessed Feb. 8, 2. AHA Scientific Statement: Fish consumption, fish oil, omega- 3 fatty acids, and cardiovascular disease. Circulation. 2. 00. AHA Scientific Statement: Diet and lifestyle recommendations revision 2. Circulation 2. 00. Dietary Guidelines for Americans. Department of Health and Human Services and U. S. Department of Agriculture. Accessed Feb. 8, 2. Colditz GA. Healthy diet in adults. Accessed Feb. 8, 2. Toledo E, et al. Mediterranean diet and invasive breast cancer risk among women at high cardiovascular risk in the PREDIMED trial: A randomized clinical trial. JAMA Internal Medicine. Crous- Bou M, et al. Mediterranean diet and telomere length in Nurses' Health Study: Population based cohort study. Mediterranean diet and telomere length in Nurses' Health Study: Population based cohort study. See more In- depth.
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