by Shannon L. Sadler

Created on: January 24, 2012

Let’s all face it, when it comes to that time of the month, there are only so many comforts a woman has.  Women know the symptoms all too well.  These symptoms span all the way from severe mood swings to unusual cravings.   And, of course, agonizing cramps.  Although there is still no miracle cure to save the women of the world from the menses, Media and Television Registered Dietitian, Lisa Defazio, MS, RD (www.lisadefazio.com) offers some advice for healthy foods that can help ease some of  biggest nuisances associated with menstruation.   

Before getting into some of the foods women should be looking for during their period, Defazio offers some advice on foods to avoid.  Defazio says that salt should be avoided in all forms.  Not only does she recommend skipping the sprinkle of salt from the shaker, but also foods that are notorious for being loaded with salt.  These include canned and dried soups, deli meats, processed foods, and condiments.  Defazio says that salt elimination can help prevent bloating and swelling, which is all too common during that time.  Defazio also cautions against alcohol and caffeine.   

“Avoid caffeine and alcohol while having your period, as they both act as diuretics.”, says Defazio.     

Diuretics act as water removal systems in the body and can hurt a woman at this time.  Instead, she suggests drinking plenty of water to keep the body functioning smoothly.  Defazio also says that chocolate cravings can also be equally hazardous, because of the amounts of caffeine chocolate contains.  She suggests letting a small piece of chocolate dissolve slowly in your mouth to satiate cravings.     

However, not everything in chocolate is bad.  Defazio says that chocolate cravings may be induced by the deficiency of magnesium in the body.  She suggests that this craving can be eased by having adequate levels of calcium and magnesium in the body.  Some healthier magnesium rich foods include halibut, dry roasted almonds, and cooked soybeans.     

“A study in The Journal of Women’s Health found that 200mg (milligrams) a day of magnesium reduced PMS (premenstrual syndrome) fluid retention, breast tenderness, and bloating by 40 percent.”, says Defazio.    

 Calcium, on the other hand, can be found in dairy products.  Defazio also says vegetables

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