During PMS, incorporating natural foods that are rich in certain nutrients can help alleviate symptoms and support overall well-being.
After knowing what to expect during PMS, it’s not news that one of the things that come with it is pain, discomfort and while there are different ways to ease these pains, here are some natural foods to include in your diet during PMS to support your overall wellbeing and help you lessen the effect of the symptoms.
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1. Leafy Greens: You want to eat from the rainbow of different types and colors of foods for more nutrients. Vegetables like spinach, kale, and Swiss chard are excellent sources of iron, calcium, and magnesium, which can help combat fatigue and reduce muscle cramps. They are rich in iron and vitamins, which can help ward off fatigue.
3. Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are rich in healthy fats, fiber, and magnesium, which can help regulate hormone levels and reduce water retention. Nuts are rich in omega-3 fatty acids and help you feel full longer, not to mention they have a plethora of heart benefits.
4. Whole Grains: Brown rice, quinoa, oats, and whole wheat are high in complex carbohydrates and B vitamins, promoting stable blood sugar levels and supporting mood.Swap any processed grains for whole grains such as whole-grain bread, pasta, cereal and brown rice. Shifting levels of estrogen and progesterone can decrease amounts of serotonin in the brain, which can affect your mood and trigger depression, anxiety or irritability.
5. Beans or Peas: Foods like lentils, chickpeas, and black beans are excellent sources of protein, fiber, and iron, which can help combat fatigue and stabilize blood sugar.A top source of non-heme iron is pulses, or legumes the umbrella term for beans, lentils, and peas (like chickpeas and split peas). Legumes are also full of fiber, another key remedy for PMS, which helps regulate blood sugar and insulin levels.
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6. Fruits: Berries, bananas, oranges, and avocados are packed with vitamins, antioxidants, and potassium, which can support overall health and reduce bloating. They help protect against muscle cramps and boosts feelings of satiety, so you’ll be less inclined to over-nibble. It also acts as a natural diuretic by sweeping excess sodium and fluid out of your body
7. Chamomile Tea: Chamomile tea possesses anti-spasmodic properties, which can relieve the painful cramps associated with the menstrual periods Also, its tea helps modulate the actions of dopamine and serotonin, helping to offset or at least reduce the impact of depressive symptoms. However, Chamomile essential oil has antispasmodic and relaxing properties which are useful in calming the symptoms associated with PMS. Any herbal tea works perfectly well too.
8. Dark Chocolate: In moderation, dark chocolate (at least 70% cocoa) can boost serotonin levels and improve mood. It alleviates PMS symptoms in several ways. Its antioxidants trigger the walls of your blood vessels to relax, lowering blood pressure and improving circulation. This treat also contains magnesium, a mineral found to help alleviate the symptoms of PMS
9. Greek Yogurt: Probiotic-rich Greek yogurt supports gut health and may help alleviate digestive issues during PMS. Greek yoghurt should be a monthly staple for helping you crush those PMS symptoms. It’s also one of the best sources of calcium and vitamin D, which research suggests can help alleviate PMS symptoms by as much as 40 percent! Be sure to choose a plain greek yoghurt.
10. Stay Hydrated: Staying hydrated is probably the easiest but also the most important thing you can do for the betterment of your health. Your body requires water to function properly, be it to maintain body temperature, waste removal to waste, and lubricating joints. Fill up on water or hydrating foods like water melon, cucumber slices e.t.c
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Remember to limit salt, caffeine, and sugary foods, as they can exacerbate bloating and mood swings. Incorporating a variety of natural, nutrient-rich foods into your diet during PMS can contribute to a more balanced and comfortable experience during that time of the month.
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