It’s not about quantity; it’s about the quality of foods and all the nutrients that can help.
Premenstrual syndrome (PMS) is a natural process, but those several days can mess up your life. The hormonal changes bring out the tears, mood swings, and sugar crashes. Fighting PMS is not an easy task, but by exercising 30 to 45 minutes four days per week and proper foods, it can be a less stressful experience.
PMS is very real; most women tend to get bloating, skin that looks like you’re back in your teens, and excessive sweating. All these symptoms are common, so try not to think about them. Instead, focus on changes in your diet.
PMS can mess with your sleeping patterns. That’s why it’s best to avoid alcohol, as well as caffeine. Instead, switch to tea, or limit yourself to a morning cup of coffee.
It’s hard to control your cravings, but you don’t have to. Instead of buying milk chocolate and candy, try unsalted, raw nuts. Almonds, hazelnuts, walnuts are packed with omega-3 fatty acids that help you feel full longer. If you have to snack, make it count, not just in calories.
To help reduce bloating, drink more water. You probably know that most people don’t drink enough water as it is, but during PMS, we need it to get rid of those uncomfortable swellings, and adding lemon and cucumber will make it more efficient.
Eating the rainbow, as in different types and colors of vegetables for more nutrients, is a vital part of every healthy diet. Leafy greens are especially helpful since they are rich in iron and B vitamins. It means that the veggies can help ward off fatigue. Since your body needs complex carbs to stabilize your mood, this isn’t the time of the month to skip cooking meals. Recipes with spinach, kale, sweet potatoes, squash, pumpkin, potatoes, and unprocessed oats are ideal for this period. Another reason why you need to cook your food is to control your intake of sugar and salt. Eating less salt is particularly recommended for women with bloating, breast tenderness, and swollen hands.
Vitamin D can help reduce PMS symptoms. You don’t have to go for supplements before trying sardines, oysters, and salmon. Vitamin D and calcium work together, and they can reduce a variety of PMS symptoms. Women who are approaching menopause should check their vitamin D regularly since a deficiency leads to osteoporosis.
If you think that your PMS is taking control of your life, it’s time to visit your GP and see if you need to take any supplements or medications.