The mood swings, acne, fatigue, tension, backache, breast tenderness, bloating, abdominal cramping, cravings, and weight gain… these are just few of the many PMS symptoms caused by unbalanced hormonal fluctuation. As a woman, I know what I’m talking about. Trust me. Premenstrual syndrome can be uncomfortable, exhausting, and may affect your daily life. Luckily ladies, there is a natural way through good nutrition and healthy lifestyle. Let’s have a look how you can easily relieve menstrual cramps and feel better during these days.
1. Balance your diet.
The healthy diet rich in wholesome foods with plenty of fresh vegetables, fruit, protein like poultry, fish, egg or tofu, complex carbs like brown rice, wholegrain bread and quinoa and some healthy fats like olive oil and avocado will provide you energy and help you to overcome PMS symptoms. Don’t forget to have a healthy snacks in between. They will help you to limit your cravings.
2. Increase your iron and iodine intake.
These two minerals help to replace blood lost in the menses. So add to your plate plenty of fresh fruit and vegetables, whole grain products, seaweeds, and spirulina. Additional sources are almost all fresh fruits and vegetables.
3. Eat more food rich in Vitamin C.
Vitamin C increases iron absorption in the body. The excellent sources of Vitamin C are cabbage, bell peppers, broccoli, sprouts, parsley, citrus fruit, and rose hip.
4. Eat food high in calcium and zinc.
Calcium and zinc levels in the body began to decrease 10 days before the period starts. Use whole grains, legumes and seeds for zinc and green leafy vegetables, almonds, dairy, and beans for calcium.
5. Increase your magnesium consumption.
Magnesium may treat headaches, bloating, breast tenderness, fluid retention, and is also needed for the adequate calcium absorption. Add seaweeds, green vegetables, and legumes in your diet. You can also enjoy a small piece of dark chocolate (80% and more cacao) or make your own at home.
6. Consume more fatty acids.
Fatty acids help ease the pain of menstrual cramps and may reduce inflammation so choose fish such as tuna, salmon, mackerel, sardine, anchovy, eel, trout and butter fish, raw unsalted nuts, seeds, flax seeds and chlorophyll foods such as chlorella micro-algae and wheat or barley-grass concentrates, evening primrose oil, black current oil, and borage oil.
7. Sweeten your life.
Add one tablespoon of honey in a cup of hot water or an herbal tea a day.
8. Make sure you have enough E Vitamin.
Vitamin E helps reduce blood stagnation, clotting and treats inflammation. The excellent sources of Vitamin E are whole grains (e.g. brown rice, wholegrain pasta), the outer leaves of cabbage, broccoli, cauliflower, sprouts, spinach and mint leaves, almonds, and sunflower seeds.
9. Spice up your meal and enjoy herbs.
Use your common herbs and spices such as marjoram, dill and ginger throughout the month to balance the entire hormonal cycle and increase the amount of them six days prior to the onset of the period in case if you feel discomfort. Herbal teas are also perfect helpers against PMS symptoms. Dandelion tea may reduce fluid retention. Chamomile tea has anti-inflammatory properties and may ease the pain of menstrual cramps. Chaste tree are a special herbal treatment for most PMS symptoms.
10. Enjoy benefits of B Vitamins, Vitamin A and protein.
They help the liver convert powerful hormones present before menstruation into less provoking substances. They are helpful for hormonal regulation and provide relief to your body. Vitamin B6 and folic acid as well as vitamin A are concentrated in green vegetables and Provitamin A is found in the deep yellow vegetables such as carrots and sweet potatoes. These vitamins are especially helpful for hormonal regulation.
11. Limit alcohol, tobacco, coffee, refined sugars, and trans-fats such a margarines and vegetables oils.
These things can worse the PMS symptoms so it’s better to avoid them.
I would love to hear your own experience! Don’t forget to leave a comment and good luck :).