This is a shocking news flash for menstruating women: Premenstrual Syndrome (PMS)-is the bloating, cramps, sensitivity, breast tenderness and irritability that occur after ovulation and before menstruation. Do not The inevitable.
In fact, research shows that you can actually relieve PMS symptoms through diet. This is good news for about 75% of women with irregular menstruation symptoms.
Experts believe that hormonal changes before, during and after menstruation play a key role in PMS, but the reason is not clear.
That is, many studies have been conducted to examine the role of diet in PMS. Facts have proved that there are certain foods that need to be avoided and eaten. These foods can help your body reduce problems while reducing menstrual cycles.
So, why endure it anymore?
Let’s take a closer look at how food affects your PMS symptoms…
Foods to avoid
Many healthcare professionals recommend that you avoid eating foods that raise blood sugar and cause bloating before menstruation. These include high-fat foods, salty foods and refined carbohydrates.
Fried foods and foods high in saturated fat are related to cramps. Sodium (salt) may trap water in your body, which can increase abdominal distension, swelling, and breast tenderness.
Similarly, sugary sodas, cereals, snacks and pastries are all pro-inflammatory offenders. These refined carbohydrates can also raise blood sugar and affect insulin levels, causing intense cravings and depression.
It is important to limit caffeine and alcohol intake. These all disrupt sleep. When your sleep is interrupted, it loses hormonal balance, which complicates the premenstrual hormonal transition.
If you think that a cup of coffee will not feel uncomfortable, please think again. According to Dr. Christiane Northrup, a well-known female health expert, even if you only drink a cup of coffee a day, eliminating caffeine can be of great help to some women.
The best food to relieve PMS symptoms
Of course, it’s more interesting to think about yourself were able Exceeding the prohibited range.
These foods and nutrients can help relieve the symptoms of PMS. Enjoy them!
Complex carbohydrates are rich in nutrients, antioxidants, and fiber, and gradually enter your bloodstream over time, causing only a moderate and controllable rise in insulin levels. Complex carbohydrates help suppress appetite and calm emotions.
Whole grains, sweet potatoes, pumpkin, lentils, beans and barley are all complex carbohydrates. The same is true for many fruits and vegetables. They are also usually rich in various nutrients and antioxidants.
You may crave chocolate before menstruation for a reason. It contains unique natural substances that can enhance emotions and even trigger an uplifting spirit similar to that in love.
Chocolate is also rich in iron and magnesium, which help relieve many PMS symptoms (see below). Just make sure to choose a small amount of high-quality, low-sugar dark chocolate to get these benefits. You won’t get them from cheap, sugar-rich traditional milk chocolate bars.
If you want to calm down your mood, forgetfulness and bloating and other PMS symptoms, vitamin B6 can help. In addition, vitamins B1 and B2 are associated with fewer PMS symptoms.
You can find high concentrations of all these B vitamins in foods such as pork chops, salmon, avocado, fortified tofu and asparagus.
Calcium, Vitamin D and Omega-3s
Studies have shown that high intake of calcium and vitamin D may help reduce PMS. In addition, omega-3 fatty acids have been proven to contribute to abdominal distension, headaches, breast tenderness, depression, anxiety, and inattention caused by PMS.
The main sources of calcium are milk, yogurt, kefir and cheese, as well as cruciferous vegetables, kale, soybeans and almonds. You will find vitamin D in fatty fish (such as salmon or sardines), mushrooms, tofu and eggs. Omega-3 is rich in leafy green vegetables, fatty fish, nuts and flax seeds.
Magnesium is known for its relaxation properties. This is especially beneficial when it comes to PMS cramps and insomnia.
Magnesium can promote sedation, thereby eliminating premenstrual irritability and anxiety. As mentioned above, some magnesium-rich foods include spinach, pumpkin seeds, almonds, lima beans, brown rice, avocados, bananas and chocolate.
It is important to increase your iron intake during and during your military service to compensate for the monthly iron loss. Without enough iron, you may suffer from premenstrual fatigue.
Although red meat (lean meat is preferred) is rich in iron, legumes (such as white beans, lentils, soybeans, and chickpeas) are also rich in iron, and they have fiber, which further helps reduce PMS symptoms. In addition, clams, oysters, quinoa and dried fruits (no sugar and no added preservatives) are rich in iron.
Bottom line: If you carefully observe your diet, limit caffeine and alcohol, and ensure that you get plenty of these nutritious vegetables, healthy fats and high-quality protein, you may reduce or eliminate many premenstrual symptoms. These foods are also good for your overall health!
PMS-free and healthier…what women don’t want?
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The article Natural Ways to Relieve PMS Symptoms in Your Diet first appeared on the BrainMD Health blog.