Jennifer Bianchini, MS, RDN: A Guide to Anti-Inflammatory Foods and Hormonal Balance

In an interview with The Educated Patient, Jennifer Nicole Bianchini, MS, RDN, RYT, IFNCP, registered dietitian, functional nutritionist specialist and the founder of Body to Soul Health, discusses strategies for managing PMS symptoms, particularly bloating, through hydration, anti-inflammatory foods like ginger and turmeric, and limiting sodium. She also highlights the importance of a balanced diet, rich in fiber and protein, to support overall health.

She emphasizes the role of the nervous system in stress management, focusing on the importance of balancing the sympathetic and parasympathetic systems through practices like yoga, mindful eating and stress-reducing techniques to maintain optimal well-being and prevent chronic illness.

Bloating is a common complaint during PMS, alongside cramping and fatigue. Bianchini says staying hydrated is key as water supports cellular function and helps flush out sodium. Incorporating watery foods like cucumber and watermelon, which is also a natural diuretic, can aid in reducing bloating. Anti-inflammatory foods such as ginger, turmeric and citrus fruits can ease symptoms, while limiting sodium intake, especially from processed foods, is essential. Magnesium, particularly at night, also helps to alleviate PMS symptoms. Maintaining a balanced diet rich in fiber, protein and antioxidants, coupled with regular, gentle exercise like walking or yoga, supports both physical and emotional well-being.

Hormonal imbalances, gut health, and metabolic disruptions can result from chronic stress when the sympathetic (fight or flight) nervous system remains overactive. The parasympathetic (rest and digest) system, which is regulated by the vagus nerve, is crucial for bringing the body back into balance. Bianchini recommends simple practices like deep breathing, mindful eating and stress management to help activate the parasympathetic system, supporting overall health, reducing inflammation and preventing chronic illness. Engaging in daily activities like yoga or walking and focusing on well-balanced meals high in nutrients can also positively impact the nervous system and overall wellbeing.