Nourish Your Body with Best Foods for PMS
Premenstrual Syndrome (PMS) can strike you at any point in life.
8% to 20% of women experience various moderate to severe symptoms in a week or two leading up to the start of their monthly menstrual cycle.
Some of these symptoms are mood swings, nausea, vomiting, headaches, and fatigue.
While medications are available to alleviate these symptoms, dietary changes can also help.
The moment you think you can’t do much about this issue, rethink your decision.
This article will explore some of the best foods to eat during PMS to help ease the discomfort.
PMS diet guide
According to Obstetrics-Gynecologist Linda Bradley, “Exercising and eating right can control the bloating, depression, irritability, and mood changes associated with PMS.”
Following are some of the best foods to help in your PMS.
Vitamin D & Calcium
In inclusion to the supplements, natural sources of vitamin D include foods such as Salmon, sardines, and oysters, which are helpful for PMS.
A study was conducted on the effectiveness of Vitamin D for PMS women.
It concluded that consuming high amounts of Calcium and Vitamin D may decrease the likelihood of developing PMS.
Although large-scale clinical trials are necessary to confirm this.
Fruits & vegetables
We, as women, often don’t realize little things necessary for our bodies.
Fruits and vegetables are also essential for us while experiencing PMS.
These foods contain minerals, and antioxidants that help in reducing inflammation and boost the immune system.
The best fruits and vegetables for PMS include citrus fruits, sweet potatoes, and broccoli.
These foods can help women feel better physically and emotionally during this month.
For a savory and healthy dish, try sauteing the greens in olive oil and adding fresh garlic, chopped onions, and balsamic vinegar.
Leafy greens
These vegetables are high in iron, essential for energy.
Women who are tired during PMS may find that eating more spinach, kale, and Swiss chard helps to boost their energy levels.
In addition, these vegetables are packed with vitamins and other essential minerals that can help keep the body healthy.
Carbohydrates
One food that can help is complex carbohydrates.
These are found in whole-grain bread, brown rice, and oatmeal.
These foods can help stabilize blood sugar levels, reduce mood swings, and curb food cravings.
Eating these foods can help women feel full and narrow down to chocolate.
Salmon
Salmon is another food that can help reduce PMS symptoms.
This oily fish contains omega-3 fatty acids that have antioxidant properties.
It means that Salmon is helpful in reducing inflammation, breast tenderness, and joint pain.
Eating Salmon can also help women feel fuller for longer, which can reduce their desire to eat junk food.
Seeds & nuts
Nuts and seeds are another great options for women experiencing PMS.
These foods contain vitamin E, which is very effective in PMS.
Other components include magnesium and other nutrients that help in bloating and breast tenderness.
Eating a handful of walnuts, almonds, or pumpkin seeds as a snack can help women feel better.
Herbal teas
Finally, herbal teas can be a great way to alleviate PMS symptoms.
Chamomile, peppermint, and ginger teas are all known for reducing nausea, cramps, and bloating.
Drinking a cup of these teas can be a gentle way to get through a tough day.
Conclusion
In conclusion, many foods can help reduce PMS symptoms in women.
Women can feel more comfortable incorporating complex carbohydrates and green vegetables into their diet.
Other essential food items like salmon, nuts and seeds, fruits and vegetables, and herbal teas are also beneficial.
By making the right choices during this time, women can feel better physically and emotionally and fully enjoy their lives.
Frequently Asked Questions
Why do I crave so much food during PMS?
The hormonal changes that occur during PMS can lead to an increase in appetite. It arrises some cravings for certain foods, especially those high in salt, sugar, and fat. These cravings are often driven by changes in Serotonin and Dopamine levels in the brain.
What foods fight PMS symptoms?
Foods that can help reduce PMS symptoms include whole grains, vegetables and fruits, lean protein, and foods high in vitamin D and calcium. Limiting excess salt, caffeine, and sugar can also help with PMS symptoms.
How can I calm PMS naturally?
Natural ways to soothe PMS include regular exercise, adequate sleep, and stress management. Other strategies include yoga or meditation and a balanced diet of whole lean proteins and foods high in calcium and vitamin D.
What can I drink to reduce PMS?
Ginger is often known for its anti-inflammatory properties, which can relieve menstrual cramps and stomach pain. Many studies have shown ginger can be as effective as ibuprofen in reducing muscle pain.
What foods make PMS symptoms worse?
Foods that can worsen PMS symptoms include those high in salt, sugar, spices, and caffeine. Moreover, alcohol and processed foods are also not suitable during PMS. These can exacerbate nausea, mood swings, and other unpleasant symptoms associated with PMS.
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