diet against pms

Many women suffer monthly with the symptoms of premenstrual tension, the famous PMS. Also called premenstrual syndrome , the condition precedes menstruation and is accompanied by hormonal variations that lead to physical and psychological symptoms. During this period, the woman may have symptoms of depression, irritability, nervousness, insomnia, excessive hunger or lack of appetite, tiredness, difficulty concentrating, increased acne, headache, muscle aches, swelling, among others.
Although this syndrome lasts from a few days to a week, the symptoms are very uncomfortable and many women seek treatment to alleviate PMS. Many patients notice improvement in PMS symptoms with the use of birth control pills. In more severe cases, more specific medication is needed, such as antidepressants and anxiolytics.
In addition to conventional pharmacological treatments, diet also greatly influences the development of PMS. Some studies point out that nutrients such as vitamin B6, vitamin E, calcium and magnesium can improve symptoms. Based on this, there are foods that can improve PMS symptoms and help improve women’s quality of life.

Foods against PMS

Check out some foods that help relieve PMS symptoms.

– Foods rich in calcium and vitamin D : studies with university students and nurses showed that those who consumed foods rich in calcium and vitamin D had fewer PMS symptoms. These studies suggest that women consume at least 3 servings of calcium-rich foods such as skim milk, white cheese, yogurt or even soy milk. As for vitamin D, there are foods fortified with this nutrient (such as milk and salmon). Remember that the vitamin is only synthesized with adequate exposure to the sun.

– Broccoli : this vegetable is rich in calcium, magnesium , vitamin A , B6 , C and E. In addition, broccoli is rich in fiber that helps regulate estrogen levels in the body. As an additional effect, the fibers improve digestion, prevent constipation and delay the absorption of fats.

– Banana : this fruit is rich in the amino acid tryptophan, which participates in the production of serotonin. This hormone is involved in the feeling of pleasure and well-being, so the greater its amount, the greater the patient’s feeling of well-being.

– Foods rich in vitamin E : Vitamin E helps control symptoms of anxiety, irritability, tiredness and depression. In addition, vitamin E is an excellent antioxidant that fights free radicals. Good sources of this nutrient include olive oil, oleaginous fruits (walnuts, chestnuts, hazelnuts, etc.), sunflower seeds, sesame seeds, avocados, among others.

– Chamomile tea : Chamomile is famous for its calming properties and also for its muscle-relaxing effects. Furthermore, chamomile does not contain caffeine, which can trigger symptoms of irritability.

Foods that should be avoided

There are some foods that should be avoided during the PMS period. They include:

– Refined sugar, sweets, soft drinks and other sweetened beverages.

– Caffeinated foods and beverages ( coffee , black tea , chocolate, mate tea etc…).

– Fried and fatty foods, including full-fat dairy products, full-fat cheeses, fatty meats, butter, etc.

– Alcohol.

– Salt and spices. They can increase water retention, causing edema and swelling.

In addition to these diet tips, it’s important to include physical activity in your routine. Exercises relieve anxiety and control tension.

Jeanne Kenney
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I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

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