PMS is a set of symptoms that starts generally a few days before a normal menstrual period. Symptoms include physical and emotional changes. Around 8% to 20% of women experience moderate to severe premenstrual syndrome symptoms before their monthly cycle begins. It is a phase where everything irritates you, and you hate everything.
Some of the common premenstrual syndrome symptoms are: irritability, depression, tenderness in breasts, muscle pain, headache, and cravings for food. It’s impressive what an impact non-surgical cosmetic treatments like lasers, fillers and wrinkle reduction in Johnson City can have on your appearance and your mood as well.
PMS can be a nightmare for the best of us. It is not easy to deal with mood swings, bloating, abdominal discomfort and breast tenderness. But eating the right kind of food and making certain lifestyle modifications will help you in relieving the symptoms. Here’s what you should eat and what you should avoid when in your PMS.
1. Include more calcium in your diet
Studies have shown that calcium levels are low in women with PMS, and women who increased the amount of calcium in their diet, got the mildest symptoms of PMS, as compared with other women. Some foods that are a good source of calcium are:
- Milk, yogurt, broccoli, cheese, green leafy vegetables like- spinach, soybeans (soya Beans), legumes
2. Healthy balanced diet
Include whole grains, fruits and vegetables in your diet. Studies have shown that women with higher intakes of vitamin B-1 and vitamin B-2 had a lower risk of PMS. Some foods that are good source of vitamin B1 and B2 are:
- Milk, almonds, mushrooms, spinach, yogurt, eggs etc.
3. Don’t skip meals, including breakfast
Elizabeth Somer, an Oregon-based dietitian and author of Eat Your Way to Happiness says that “the hormone storm from PMS can lead to a domino effect on appetite”. Try to avoid being hungry for a longer period of time. Take regular small meals.
4. Eat chocolates
Mood swings during PMS are caused by the temporary drop in the body’s natural “feel-good” hormones serotonin and dopamine. Studies have shown that eating chocolate can have a mood-lifting effect because of the natural endorphins present in them. Dark chocolate with at least 70% cocoa is most beneficial.
5. Limit caffeine intake
Studies have shown that drinking more than 3 cups of caffeinated drink aggravates anxiety, restlessness, irritability and insomnia.
6. Limit the intake of alcohol
Excess alcohol intake is known to aggravate the symptoms of PMS of tenderness in breast and alterations in mood.
7. Lifestyle modifications
- Maintain healthy body weight- as overweight women are more likely to experience symptoms of PMS
- Regular exercise- physical activity of 30 minutes a day is important
- Relieve stress- try yoga and meditation
- Sleep well
Lastly, consider taking herbal supplements for PMS.
Cyclease Nutra, a synergistic combination of herbs and essential nutrients is helpful in premenstrual syndrome treatment. Few ingredients include- Asparagus racemosus which is a well researched uterine tonic. It helps to regulate uterine motility. Aloe barbadensis regulates hormonal cyclicity. Zingiber officinale is potent anti-inflammatory, antispasmodic and analgesic.
Cyclease Nutra is one such herbal supplement for PMS that can be called as a PMS expert.
Follow these dos and don’ts to get relief from PMS.