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21Nov2018

4 Foods For PMS Relief: Healthy Diet For Pre-Menstrual Syndrome

Premenstrual Syndrome (PMS) is a common experience that almost every woman experiences within one to two weeks of her monthly period.

Women may experience a wide variety and symptoms, but mostly the symptoms of PMS include:

  • Mood swings
  • Tender breasts
  • Food cravings
  • Fatigue
  • Irritability and
  • Depression

The symptoms tend to follow a predictable pattern, that is why some women know when their period is due. Even though PMS symptoms can affect your daily activities, you do not have to let these problems control your life.

There are lifestyle adjustments and diet changes for PMS sufferers that can help you reduce and manage the symptoms of premenstrual syndrome.

What Is A Good Diet For PMS?

Here are 4 foods for PMS relief that can help you reduce and manage the symptoms of pre-menstrual syndrome.

  • Bananas

Eating bananas are good food during your PMS.  Since this food is rich in vitamin B66 and potassium, it can stop you from retaining water and feeling bloated.

Eating too little potassium can cause muscle cramping.  The moment you eat a single banana, it will replace the potassium you lose from one or two hours of exercise.

Aside from the potassium and vitamins that you could get, melatonin could also be acquired. This melatonin is a sleep-aid hormone that is secreted at night and helps regulate your body’s natural rhythms.

Experts at John Hopkins University found that PMS can cause sleep disturbances.  Moreover, having too few hours of sleep made the pain worse.

  • Eggs

Cravings during PMS are no joke.  You can probably eat a lot of foods during the whole day that makes you feel bloated.  The best prevention is to stay ahead of your hunger.

This means you need to start your day with a breakfast that is rich in protein and healthy fats. Eggs are a healthy food for PMS cravings.

Scramble one whole egg with two whites, a half cup of cottage cheese and two ounces of turkey. This food for PMS cravings should help fight off any cravings because you will be so full of it’s satisfying and nutrient-dense deliciousness.

Moreover, eggs are nutrition powerhouse. As new research shows, people who are healthy can add an egg yolk a day to their diet. Eggs can help fight PMS because these are good sources of vitamins D, B6, and E.

As a study of 116,000 nurses revealed that like a diet rich in vitamin D and vitamin B could reduce PMs. Experts believe that these vitamins from eggs help control brain chemicals that can cause PMS.

  • Pumpkin Seeds

Lower blood levels of zinc and magnesium have been observed in women with PMS. If you are often plagued with headaches before or even during your period, magnesium can help.

The nutrient in magnesium, found in pumpkin seeds, has been found to help relax blood vessels, which can alleviate your headache. When you are fighting PMS, it is advised to grab a handful of pumpkin seeds, since these are rich in many nutrients that have been shown to reduce PMS.

A serving of up to 75% of the daily recommended amount of magnesium and 85% of the daily recommended amount of magnesium can help you battle PMS cramps.

Also, include magnesium in your diet for PMS mood swings. Magnesium will help you lift your mood and fight water retention.  At the same time, magnesium reduces the irritability and tension that comes with PMS.

Iron, fibre, zinc, and heart-healthy omega-3 fatty acids can also found in pumpkin seeds which can be deemed the best food for PMS cramps.

  • Steamed Broccoli

Consider eating broccoli at your list of fighting PMS because it has many health benefits and several nutrients that have been shown to help woman battle their PMS.

It includes calcium, vitamin A, C, B6, and E; with additional minerals calcium, potassium, and magnesium. The same with other vitamins, vitamin A, could regulate the effects of fluctuating hormones.

Moreover, broccoli is a good source of dietary fibre that helps control your estrogen levels and digestive system. The nutrients that you could get by eating broccoli will be of great help with PMS cramps.

Takeaway

Our body needs nutrients.  That is the reason why women often suffer from pain before their periods.  But worry no more because this diet for PMS sufferers can help you eliminate your PMS pains.

Above all these signs and symptoms, after you have undergone these stages, your reproductive system is now ready for your period. So, you need to prepare your period supplies too so that it will not bother you in your daily activities.

The moment you pick for a period of supply, choose the most hassle-free that you could have because if you pick a period supply that will irritate you, it will affect your performance for the whole day.

The most recommendable personal care item that you could use is a menstrual cup from Daisycup, which is comfortable and environment-friendly.

About the author:

Kathy Meyer is a freelance creative writer who collaborates with various healthy lifestyle enthusiasts to share her experiences through the written word. She especially loves writing about health and the various ways to become healthy. Kathy worked as a content marketing specialist in her formal life but recently left to pursue a full-time freelance career.

4 Foods For PMS Relief - Healthy Diet For Pre-Menstrual Syndrome

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