We are all familiar with pms and its associated torture. Even if you are lucky enough not to experience it on a severe level, you must have been assailed by at least one of the following: moodiness, bloating, headaches, cravings and so on. Any one of these symptoms can throw your entire day into the trash bin. Luckily, nature almost always has an antidote for every problem. There are countless types of food that you can increase in your diet to tackle these symptoms while getting great nutrition in to boot. Jump right into it!
This is an exceptional source of calcium. Just eight ounces of it gives you 25% of your daily requirement. Calcium-rich foods are an absolute must for women going through PMS. A joint study by researchers from the University of Massachusetts, Amherst in conjunction with other institutions, looked into calcium and Vitamin D intake of almost 3,000 women on a diet with calcium-rich dairy products, particularly those with added Vitamin D. Their PMS symptoms were significantly lowered or eliminated by as much as 40 percent.
At the top of this list are artichokes, broccoli, beet and spinach. Fibre is your secret to battling that insufferable bloated feeling. Broccoli is also a good source of dietary fibre, which works with your system to regulate your oestrogen levels and clean up your digestive system.
High-fibre vegetables also boast of highwater content. You need that to give your body some support in pushing things along, in easing your puffiness, gas and general discomfort. During this period, you would be wise to avoid salty foods and those high in sodium because they only prolong your suffering and have an opposite effect of what you need.
Just a handful of these gems can make it all go away. They are rich in a number of nutrients that have been shown to reduce the symptoms related to PMS. They also contain up to 75 per cent of the daily-recommended amount of magnesium and 85 per cent of the daily-recommended amount of manganese that you need. Magnesium in your body will lift your mood as well as battle water retention. Conversely, manganese is effective in reducing irritability and tense feelings. PMS aside, you also benefit from the iron, fibre, zinc and heart-healthy omega-3 fatty acids hiding in this superfood.
Feeling a little angsty? Is everyone and everything around you suddenly unbearably annoying? You need a shot of complex carbs, pronto. The best complex carbs come in the form of whole grains such as quinoa and popcorn, vegetables, fruits, beans, legumes, nuts, and seeds. Aside from giving you a steady energy supply and keeping you fuller for a longer period, complex carbs also boost serotonin (feel-good hormones) levels in your brain. Studies support the findings that people who eat low-carb diets are more likely to report feelings of anxiety and depression when going through PMS.
Many women experience sleep disturbances right before the onset of their menstruation. Lack of adequate sleep makes you more susceptible to pain. So cramps will be the death of you. Enter bananas with melatonin – a sleep-aiding hormone often secreted at night. Enough of this helps reset and regulate your body back to its natural sleep rhythm.
Kale, Spinach And Romaine
Hormonal acne is one of the most annoying side effects of PMS. Fight it with dark-green, leafy veggies, which are a good source of Vitamin A. This fat-soluble vitamin fights dry skin and acne and blocks UV radiation (though you still need your sunscreen).
Getting assailed by endless cravings? The best solution is to stay one step ahead of your hunger pangs. Start the day with a protein-rich breakfast that also has a good dose of healthy fats. A well-made omelette keeps you fuller for longer; meaning your mid-morning mandazi may take a polite back seat until you’re ready for lunch.
Chamomile tea has properties that can help relieve muscle spasms, therefore, reducing the severity of menstrual cramps. Always look for naturally caffeine-free chamomile tea for best results and drink it warm. Stay with herbal teas in this case because caffeine has been shown to cause greater breast tenderness and can ultimately make you even more irritable, especially around your period. No coffee or chocolates.