Want to lessen the month-to-month moodiness, bloating, and cramping? Instead of reaching for chips and chocolate, choose these high-nutrient foods that are also high in fibre.
What is PMS?
Premenstrual syndrome, generally known as PMS, is a group of physical and psychological issues that afflict more than 90% of menstruating women on specific days of their cycle.
Increased levels of oestrogen and progesterone make life challenging due to mood changes, anxiety, irritability, and cramping. The majority of the time, symptoms emerge five to eleven days before your period and fade before you begin to bleed (although you can get cramps and other unpleasant symptoms while on your period).
What Are The Symptoms of PMS?
• Mood swings
• Pelvic or abdominal pain
• Food cravings (especially for sweets!)
• Sore breasts
• Sensitivity to light or sound
Women may think that can’t do much to bring down the complexities during PMS. But that isn’t true.…
You Can Manage Your PMS With Diet and Nutrition
11 Superfoods for PMS relief
Green tea: Green tea can help women cope with PMS by lowering oestrogen levels, which allows the endocrine system to function more efficiently. Their high antioxidant content strengthens the immune system.
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.
Seeds: Vitamin B6, Magnesium, and Calcium are some of the essential nutrients found in sesame, sunflower, and flax seeds that help keep PMS at bay. Vitamin B6 synthesises the neurotransmitter dopamine, which calms the nerves and relieves cramps. Flax seeds are also high in omega-3 fatty acids, which aid in hormone balance. Fennel seeds are excellent for muscle relaxation.
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.
Avocado: This high-fat food contains potassium, a mineral that acts as a natural diuretic, flushing out excess sodium and fluid. Potassium also helps to prevent muscle cramps and increases feelings of satiety (making you less likely to overeat).
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.
Oats: Theyare high in magnesium, which helps with PMS. Magnesium soothes nerves and improves thyroid and sex hormone function. Soaking oats in water neutralises phytic acid, which would otherwise inhibit magnesium absorption.
Also Read: 5 Scientific Reasons to Eat Overnight Oats
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.
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.
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.
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.
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.