The Anti-PMS Diet – Golden Rules
Premenstrual syndrome (PMS) is a major problem for many women. Changing levels of hormones in the body cause various physical and emotional symptoms such as anxiety, sudden mood changes, nervousness, headache, fatigue, flatulence, acne and so on.
If you belong to the part of women who suffer from PMS, then you know very well how nervous, painful and depressing is when you have to face the same problems every month. The good news is that you can alleviate or completely prevent the emergence of PMS symptoms by means of proper nutrition.
1.Caffeine makes the symptoms of PMS more intense. Reduce the consumption of caffeine from coffee, teas, carbonated drinks and chocolate. This will surely reduce the sensitivity of your breasts, which is a common symptom of PMS.
2.Do not consume alcohol during the last week of your cycle, because alcohol can cause depression, fatigue, and headaches.
3.Sweet foods. Sweet foods (cookies, cakes, chocolate) are the favorite thing of every woman, especially before the end of the monthly cycle, but it can cause worsening the symptoms of PMS. Such foods cause a change in blood sugar levels, and this leads to mood swings.
4.Fatty foods. And the oily foods exacerbate the symptoms of PMS. Avoid red meat, pork, beef and lamb. Consume more chicken and fish.
5.Consuming large amounts of salt through diet is a major threat to your overall health. Among other things, salt stimulates fluid retention in the body and makes you feel bloated and uncomfortable. Eliminate salt as much as you can. To improve the taste of food, use spices instead of salt.
- Milk and dairy products. Calcium is your best friend in the fight against PMS, and it is present an abundance in milk and dairy products. Many studies have shown that calcium reduces the symptoms of PMS, especially symptoms such as feeling bloated, cramps and abdominal pain, and a great desire to consume foods (chocolate, fast food). A cup of milk can help you reduce tension and deal with insomnia. It’s good to know that vitamin D helps the absorption of calcium.
- Include a banana in your breakfast, as it will help you to avoid unpleasant mood swings during the day. Bananas are rich in potassium (helps with cramps and stomach pains) and group B vitamins (they reduce water retention in the body, which reduces bloating and alleviates symptoms of depression).
- This plant is a rich source of magnesium, a mineral that is thought to affect the symptoms that occur as a result of PMS. Magnesium can reduce the level of stress, so you will not be so irritable at that time of the month. Also, insufficient magnesium consumption can be the cause of headaches, migraines and fatigue.
- Oily fish like salmon, mackerel or tuna will give you the enough amount of essential fatty acids in your body and reduce your stomach pain.
- Drink 6-8 glasses of water. Water reduces bloating of the stomach because it helps the body get rid of excess fluid.
Apart from calcium and magnesium, your friends in the fight with symptoms of PMS are both vitamin A and vitamin D, which can reduce the appearance of acne. A good source of these vitamins is cereals, milk and dairy products, fish, spinach, carrots, etc.
Vitamin B6 helps with reducing stomach cramps, but also reduces depression. It is found in legumes (beans), nuts, vegetables (carrots, spinach), eggs, meat, fish and cereals. The biggest sources of vitamin B6 are salmon, chicken, bananas, avocados and zucchini.