Premenstrual Syndrome is nowadays affecting the health of so many women. Do you know women can face severe symptoms a week or two before their monthly cycle begins? Although it varies from physical and emotional changes. This syndrome may affect your mood and make you unhappy so don’t worry, here in this blog we are going to share some exceptional dietary changes that are going to be helpful to fight with PMS. Apart from exercise and a healthy diet there are so many other options that would give relief. Have a look
Reduce Salt Consumption
Avoid eating fast food or processed food because it has a massive salt intake such as sugar that is also hidden in preservatives. Try to reduce the salt consumption by opting deli meat, canned soup, sodium filled bread and much more. People are recommended to eat less salt who have been suffering with bloating, breast tenderness and swollen hands.
Add Fruits And Veggies In Diet
All you need to do is to focus on leafy greens and people who want to get more nutrients they need to add fruits and veggies in their diet. Turnip, Swiss chard are rich in iron and B vitamins that would help to reduce fatigue. Just sauté green veggies in olive oil and sprinkle chopped onion and garlic. You need to enjoy fiber-packed food and veggies in your diet. WONDER – 1G PSILOCYBIN MILK CHOCOLATE BAR
Don’t Consume Excessive Sugar
If you people are craving for sugar then keep this thing in mind how much your hormones affect the estrogen and progesterone levels. Avoid sugar consumption to decrease the level of chemical serotonin. Excessive sugar triggers the PMS symptoms and converts insulin to body fat. Sugar can boost serotonin levels with whole grains.
Keep Yourself Hydrated
If you are not taking sufficient amounts of water the bloating and digestion issues would also trigger PMS. Take at least 2-3 liters of water and add lemons and cucumber slices in water. Use detox water because it’s very effective in flushing out the toxins of the body. It’s totally up to you to try out some creativity with water.
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Take More Calcium
As per various searches calcium supplements are effective to reduce mood disorders during PMS and eating more calcium in foods such as yogurt, milk, soy products, Increase low brown adipose tissue and low fat cheese would reduce the PMS symptoms.
Don’t Skip Meals
Hormones in PMS affect the appetite level and all you need to do is to don’t skip meals. Eat regular meals and snacks throughout the day. Skipping meals would make you more irritable and affect your health.
Take Complex Carbs
Complex carbs are essential nutrients that enter the bloodstream slowly and help to curb craving and balance the mood. Don’t forget to take whole grains, beans and barley which is a good example of foods. Fruits and veggies are good sources of complex carbs.
Snack On Nuts
We don’t want you to get your hands on chips and other snacks which are unhealthy for your health. Take raw nuts which are rich in omega-3 fatty acids to keep you fuller for a long time. Nuts have so many benefits related to heart health. Try a variety of nuts such as walnuts, almonds and hazelnuts.
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Nuts would maximize the benefits and don’t forget to sprinkle them on veggie salads.
Take whole grains
Processed grains make your PMs Condition even worse, so take whole grains such as whole-grain bread, pasta, cereal and brown rice. Variation in levels of estrogen and progesterone decrease the amounts of serotonin in the brain to affect mood and trigger depression and irritability.
Eat Iron-Rich Foods
You need to increase the iron intake before or during a period and include iron-rich foods such as lean cuts of meat to avoid anemia. Make sure you have not added the excess fat while cooking and if you eat red meat then take a good amount or iron from food. People who are vegan or don’t like red meat can take vegan iron tablets or any iron supplements.
Limit Alcohol Intake
Alcohol intake would disrupt your sleeping pattern and trigger PMS health. Women who are in alcohol addiction need to quit this on an immediate basis. People who can’t afford health plans can take insurance coverage plans to treat mental health and addiction abuse. Overall limit alcohol intake would keep you safe from so many other health complications.
Excessive caffeine would affect sleep and trigger PMs Symptoms. Just 2-3 cups of coffee in a day is enough and make sure you have taken the last cup of coffee before six hours at night. If you are addicted to caffeine then take help of doctors who would suggest the best suitable procedure to get rid of this.
Maintain Health Body Weight
Maintaining healthy body weight would help to prevent PMS and overweight or obese women would have more symptoms. Keep yourself physically active to keep your waistline in check and go for regular walks daily. Don’t take stress because stress makes your health worse. Keep your mind relaxed by exercising and deep breathing as well as yoga. By maintaining body weight you would easily get rid of Premenstrual syndrome.
What Remedies Do You Need To Follow To Reduce Cramps?
Although it seems pretty difficult to do light cardio, yoga can help in reducing menstrual cramps.
Hot water bottles or compresses are a savior for all to reduce pain in the abdomen and back. Just use that to give yourself relief.
Well, massaging your stomach would reduce menstrual pain and these massages give a soothing feel for reducing cramps.
Take ibuprofen and other OTC medications to reduce cramps.
These are the few dietary changes mentioned to fight against PMS and if you remain consistent then you would see remarkable results. Get the consultation from your doctor who knows your medical history and is fully aware of the current PMs Situation. Women who are smoking in their early 20s would increase the risk of severe PMS.
PMS is triggered with unhealthy diet options so reduce salt and sugar consumption, adding fruits and veggies, take calcium supplements and do regular exercise.