How to ease PMS with nutrition?
PMS symptoms, in other words, premenstrual symptoms bother, as the name indicates, just before menstruation, in the menstrual final stage. However, symptoms may occur even after ovulation, and they can be both psychological, and physical. Up to 80% of women have some degree of symptoms, such as depression, irritability, bloating, and different kinds of pain. The cause of PMS symptoms is not exactly known. The symptoms are usually at their worst with 35-45 years old women.
PMS symptoms are normal, and only 5-10% suffer from premenstrual syndromes which affect everyday life and consequently demand medication. The symptoms may also effectively be eased by domestic means, like exercise. Also a wide variety of familiar foods offer relief.
Pay particular attention to get enough of these nutrients, foods and vitamins:
It has been found out that magnesium facilitates the PMS based irritation. In addition, it is an important nutrient to the muscles, which means that magnesium plays a key role in the prevention and treatment of menstrual pain and cramps. Good magnesium sources are for example nuts, vegetables and almonds.
Calcium and vitamin D
In several studies calcium and vitamin D have been found to facilitate both the PMS symptoms and menstrual cramps. Dairy products, such as plain yogurt, almonds, figs and tofu are excellent calcium sources. You can fill up vitamin D with, for example, eggs and salmon. It is an important basic vitamin in our everyday life but also in the treatment of PMS symptoms. In particular, people living in the Nordic countries it is essential to pay attention to adequate vitamin D intake during the darkest months. A number of dairy products are fortified with Vitamin D.
Omega-3 and other good fats are good building blocks for hormones, and thus help to keep your mood high. Salmon also contains this mood-booster. In addition, for example, chia seeds, beans and nuts contain omega-3.
Fibers keep the stomach in condition and digestion operational. Many of the good fiber sources also contain vitamins B1 and B2 which have been shown to play a significant role in the prevention of PMS symptoms. So enjoy plenty of vegetables, fruits, such as avocados and bananas, and brown rice to get enough fibers.
Foods to avoid:
Too much salt and sugar
Although crisps cry out your name on the shelf, they contain plenty of salt which just makes you feel uncomfortable and swollen. Also sweet craving strikes easily many of those who suffer from PMS symptoms. However, the sugar provides an effect of hormones such as estrogen production. However, sugar has an effect on the production of hormones such as estrogen. This in turn effects among others the serotonin levels of the brain and the mood swings become stronger. Fill the stomach with fruits; they are sweet, but are rich in fibers keeping you feeling full for a longer period. This will help you to avoid temptations more easily.
Caffeine often exacerbates both PMS symptoms and menstrual cramps. So try to keep your caffeine intake at minimum. Replace black tea with soothing chamomile tea and drink coffee only for up to two cups during the day.
Make sure to drink enough water! It relieves the worst swelling and keeps your stomach working.