Want to reduce the irritability, bloating, and cramping that happens every month?
Skip the chips and chocolate and instead reach for these foods rich in vitamins, minerals, and fiber.
What Are The Symptoms of PMS?
Premenstrual Syndrome, also abbreviated as PMS, is the physical and emotional conditions that women undergo during certain days of the menstrual cycle, affecting more than 90% of people who menstrual.
Increase in estrogens and progesterone levels cause mood swings, anxiety, irritability and cramps making life difficult. Symptoms typically start five to 11 days before your period and usually disappear when you start to bleed (although you can get cramps and other unpleasant symptoms while on your period).
• Mood swings
• Pelvic or abdominal pain
• Food cravings (especially for sweets!)
• Sore breasts
• Sensitivity to light or sound
The over-the-counter pain relievers can alleviate the cramps but that is not sufficient, to tone down the discomforts of dietary changes or some specific foods can turn out to be the best tool.
Women may think that can’t do much to bring down the complexities during PMS. But that isn’t true.…
There are some foods that can come out to their rescue, putting themselves in the category of superfoods for Premenstrual syndrome. It’s widely believed that it occurs due to the dramatic drop in estrogen and progesterone levels in the days after ovulation.
But, my dear readers, do not despair. If you are suffering from PMS and not something else, there are lots of ways to minimise your pain.
The easiest? ? My favourite F word – FOOD!
Yes, You Can Manage Your PMS With Diet and Nutrition
Green tea: Green tea can comfort women during PMS by lowering estrogens levels which in turn help the endocrine system to function in a more efficient manner. Their high antioxidant content boosts immunity.
Seeds: Vitamin B6, Magnesium and Calcium are some of the vitals that keep PMS uneasiness at bay which is present in ample in sesame, sunflower and flax seeds. Vitamin B6 synthesizes neurotransmitter dopamine calming the nerves and offer relief from cramps. Flax seeds are also high on omega-3 fatty acids, which helps in balancing hormones. The fennel seeds (Sauf) helps greatly in calming the muscles.
Avocado: This good-fat food contains potassium, a mineral that acts as a natural diuretic, sweeping excess sodium and fluid out of your body. Potassium also helps protect against muscle cramps, and it boosts feelings of satiety (so you’ll be less inclined to over-nibble).
Oats: They are high in magnesium, which eases the combat with PMS. Magnesium calms nerves and improves the functioning of thyroid and sex hormones. Soaking oats in water neutralizes phytic acid present in it which otherwise may inhibit the absorption of magnesium.
Also Read: 5 Scientific Reasons to Eat Overnight Oats
Beets and beet greens: A study published in the American Journal of Clinical Nutrition, which tracked more than 3,000 women for 10 years, found a lower PMS risk among those with high intakes of vitamins B1 and B2 from food, not supplements. One tasty option that contains both B1 and B2: cooked beet greens. Just one cup supplies about a third of your daily folate needs.
Cucumber: It detoxifies liver which is great to boost hormone health and also strengthen metabolism. Cucumbers also have a great way of fighting acne caused by PMS.
Pulses: Non-heme iron, the type found in plant-based foods, is associated with a lower risk of PMS symptoms. A top source of non-heme iron is pulses—the umbrella term for beans, lentils, and peas (like chickpeas and split peas). Pulses are also full of fiber, another key remedy for PMS. It helps regulate blood sugar and insulin levels, to keep energy levels steady.
Banana: Vitamin B6 is the key ingredient in Banana which reduces anxiety and breast tenderness during PMS. Potassium which helps in bloating and decreases chances of cramps is present in Bananas.
Eggs: Eggs can help fight PMS because they are good sources of vitamins D, B6, and E. A diet rich in vitamin D, a diet rich in vitamin B can reduce PMS symptoms. Vitamin E is yet another nutrient that can bust PMS symptoms. The thinking is that these vitamins help control brain chemicals that can cause PMS.
Dark Chocolate: Its antioxidants trigger the walls of the blood vessels to relax, lowering blood pressure and improving circulation. This treat also has magnesium which is vital in the fight against PMS discomforts. It also enhances mood.
Chamomile tea: It has properties that may help relieve muscle spasms and reduce the severity of menstrual cramps. A warm cup of naturally caffeine-free chamomile tea can be soothing when PMS strikes, easing the anxiety and irritability that hormonal shifts can cause in the days leading up to your period.
What not to eat during periods?
Some foods could be making matters worse, whilst others may be preferable as they contain many of the vital nutrients that we are most likely lacking. To help you out, I’ve compiled a list of the foods you should considering avoiding during your period:
There are no mountainous tasks to be accomplished for comforting yourself during PMS. All you need is some hygiene maintenance accompanied by slight inclusions of some vital food ingredients in your diet to win over the PMS.
By Priyanshi Bhatnagar