When it comes to that time of the month, many women are like clockwork and their bodies let them know that it’s coming. Typically one to two weeks before you get your period, your body sends you some PMS (Premenstrual Syndrome) signs. Sometimes different parts of your body hurt, like your abdomen, back, legs, breasts, you feel bloated, you’re sentimental or moody, and you even get headaches, it really varies from person to person. Many times the food you eat can affect how bloated you are and there are some foods that can fight those PMS symptoms.
Women who eat 4 servings a day of foods rich in vitamin D and calcium have a lower risk for PMS compared to those that don’t. Foods like yogurt, cheese, milk, and fruits and vegetables with calcium are great to keep those PMS symptoms. Salmon is also a great form of vitamin D; it has omega-3 fatty acids, and vitamin B6.
Kale is a leafy green that is an excellent source of vitamin A, which regulates your hormones. This leafy vegetable is also a great source of fiber, which can prevent constipation and bloating. Edamame is also great for de-bloating thanks to the amount of magnesium it has. In addition it can give you energy and even lift your mood. It’s also important to eat less salt because that increases your chances of retaining fluid.
Many cereals are great to eat because they’re rich in fiber, but many are also fortified with iron. Iron produces serotonin, which is a mood stabilizer that can help when you have PMS. Oatmeal is another popular breakfast option that is good for your heart and is rich in vitamin B6, magnesium, which reduces fluid retention and can diminish depression, anxiety, headaches and muscle aches.
Snacking on sunflower seeds can help reduce menstrual pain. They are rich in vitamin E which help reduce prolactin, which is the hormone that contribute to cramps, weight gain and breast tenderness. As an added bonus sunflower seeds can help you de-bloat. Drinking green tea can also help with the menstrual cramps. Green tea increases the levels of glycine, which is an amino acid that’s been found to provide spasm relief.
If you think you lack in these vitamins, talk to your doctor because he might be able to recommend a supplement that can help alleviate those monthly symptoms.