PMS or Premenstrual Syndrome, women know about the struggle all too well. This comes every month accompanied with bloating, headaches, mood swings, cramps, unaccounted irritation, moods like the ebbs of the tides. Many take this syndrome like a part and parcel of womanhood. So, the next time you have the thought of curling up the bed with a box of chocolate, or having a late-night ice-cream craving, know that a healthy diet and exercise can mitigate your PMS more than you know.
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Eat these foods to have a 'no-grumble' period:
- Whole grains: Foods such as whole grain breads, oat meal pasta, cereals and brown rice can increase amounts of serotonin in the brain. This is because the shifting levels in estrogen and progesterone can affect your mood and trigger depression, anxiety or irritability.
- Leafy greens and vegetables: Vegetables like kale, turnip greens or veggies rich in iron and vitamin B can help ward off your period fatigue. You can puree the vegetable and make a green smoothie or sauté the greens in olive oil and eat it as a healthy side dish.
- Amp-up your Vitamin D: Time to increase our sea-food intake because studies have shown that vitamin D can help reduce PMS symptoms. Fish such as salmon are known to be rich in omega-3s which make an excellent antidepressant. Stock up on Sardines, oysters, salmon for your next cycle!
- Pumpkin seeds: Pumpkin seeds are a powerhouse of energy and make for a good snack. Plus, pumpkin seeds are rich in magnesium. Magnesium that can help relax your blood vessels that are responsible for alleviating a headache before or during your period.
- Bananas : Known as the happy food, bananas are just the right PMS diet. Bananas also contains sleep hormone- melatonin that is secreted at night and helps regulate our body's natural rhythm. So that, You can sleep tight and say goodbye to sleepless nights!
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Extra tips-A change in diet is very crucial to the outcome of your PMS. Reduce the salt intake to reduce bloating, breast tenderness or swollen hands. Cut off the caffeine to avoid sleep-problems and of course, don’t overload yourself with sugar. The shifting levels of the hormones estrogen and progesterone can also decrease levels of the chemical serotonin in the brain and trigger your PMS symptoms.