Every woman has her own unique body signs
that tell her when ‘aunt flo’ is about to visit every month. Bloating,
headaches, mood swings and cramps can really dampen your spirits right before
the periods start.
These symptoms affect different women
differently, and if they have a negative impact on some aspect of your life,
then it is termed as PMS, or premenstrual syndrome. PMS is a condition that may
affect a woman’s emotional and physical health, as well as behavior.
Various over-the-counter pain medications
are useful for treating the headaches and cramps, but there is another tool
that you can use to fight off the wrath of the PMS-a healthy diet. It doesn’t
matter whether you suffer a lot or very little. A healthy diet can help to
reduce some symptoms of PMS, improve your energy levels, and keep you in an
overall good shape.
So, before the next cycle of the
mood-spoilers sets in, grab these PMS-friendly foods-
1.
Low fat yogurt
Yogurt is a great option for a quick snack
or even as a meal accompaniment. It is a great source of calcium, which is an
essential mineral for women with PMS. According to a study, it has been
observed that women who consumed around 1,200 mg of calcium daily, were 30%
less likely to develop PMS than women who ate around 530 mg daily. 1 cup of low
fat or non-fat yogurt provides around 400 mg of calcium.
Other calcium-rich foods include low fat
milk, paneer, ragi (nachni).
2.
Fatty fish like Salmon
Salmon, also known as rawas in India, is an
excellent source of vitamin D. This vitamin is essential for proper calcium
absorption. Research indicates that consuming at least 100 IU of vitamin D
caused fewer symptoms in women with PMS.
Other vitamin D-rich foods include
sardines, fortified milk or yogurt.
3.
Chickpeas
Chickpeas are a great source of vitamin B6.
Some studies claim that vitamin B6 can help to reduce breast tenderness,
irritability and depression, however, the results are inconclusive. Still,
adding vitamin B6 to the diet will not be harmful. Chickpeas can be
incorporated into a variety of recipes, which are healthy and delicious.
However, do not go overboard with chickpeas, since it can cause flatulence or
other GI issues.
Other vitamin B6 rich foods are eggs,
chicken, lentils, whole cereals like wheat, brown rice.
4.
Pineapple
Pineapple is a great source of manganese,
which along with calcium, has shown to reduce the symptoms of PMS such as
depression, mood swings and irritability. More research is needed to verify
whether manganese really has a positive effect, but, it is still a good idea to
include manganese in the diet.
Other manganese-rich foods include wheat
germ, peanuts, quinoa, brown rice.
5.
Chamomile tea
A cup of hot chamomile tea will help to
soothe those cramping muscles, since chamomile is effective in reducing muscle
spasms and also irritability and anxiety.
6.
Pumpkin seeds
Women who suffer from PMS are often found
to be low on zinc. Zinc is essential for the optimum functioning of the sex
hormones. Pumpkin seeds are a great source of zinc, and are quite versatile.
You can add them to a nuts mix, salads, hot cereals or on your yogurt.
Other zinc-rich foods are sesame, hemp or
flax seeds, whole grains, milk and milk products.
7.
Bananas
Bananas are a great source of vitamin B6
and potassium, which can help to reduce water retention and bloating. Potassium
also helps to prevent muscle cramps.
Other sources of potassium include oranges,
lemons, cooked broccoli, sweet potatoes.
8.
Green leafy veggies
Magnesium is an essential mineral for
optimum mental health. A study reports that consumption of magnesium
supplements by women suffering from PMS helps them to be in a better mood, than
those that do not consume these supplements. Dietary sources of magnesium are
also quite beneficial in enhancing the mood. Leafy greens are a great source of
this mineral, along with vitamin B6, calcium and iron.
Other sources of magnesium are cashews,
quinoa, sweet potatoes, millet.
Bonus foods-
•
Ginger
Ginger is a great antidote for an upset
stomach, which may be caused due to PMS in some women. Ginger helps in
digestion and has various immune boosting and anti-inflammatory properties.
Indian cooking does involve good amount of ginger, but if you don’t consume
enough, you can just add it to hot water and sip it.
•
Dark chocolate
A bar of good pure chocolate, containing at
least 70% cacao, contains a good amount of magnesium to help soothe your
headaches and cramps. It also contains anti-inflammatory antioxidant. Plus, a
piece of good chocolate never fails to lift your mood!
To conclude, the best diet is the one that
you find helpful. Note the foods that help to reduce the symptoms, as well as
those that don’t. Modify your meals during those days of the month accordingly.
It’s okay to have different requirements during different weeks of the month!
About the author-Siddhi Takalkar is a nutritionist and lifestyle
consultant in Pune. She is also the founder
of NutriWorks and is a Registered Dietitian in Pune
with a Masters degree in Nutrition and Dietetics. She has a vast experience in
advising diets for various age groups as well as medical conditions. She is one
of the best women
health consultants in Pune. A young dietitian
in Pune, she knows how to make your diet healthy, as well as tasty!
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