Feeling irritated with no specific reason, tired and drained out just after a good night’s sleep, battling bloated belly – these are just the signs that appear as you near the time of your monthly cycle.
Premenstrual syndrome, or just PMS, is a range of varying symptoms related to a woman’s menstrual cycle. The symptoms include bloating, clumsiness, constipation, diarrhea, food cravings, headache, breast tenderness etc. The severity of the syndrome varies from woman to woman.
Month after month dealing with the symptoms can be tough. Change the way you eat and incorporate the right kind of vitamins and minerals into your regular diet and see how it works wonders. Here are a few tips that can help ease the symptoms:
i) Do not skip meals. Doing so will only aggravate the symptoms. Skipping meals leads to a drop in blood sugar levels which can in turn alleviate sudden cravings for not so healthy food. Thus skipping meals or indulging in unhealthy eating can result in bloating, which eventually ends up worsening the situation. Try feeding your tummy in smaller portions at regular intervals.
ii) Having Vitamin B rich food works wonders to ease the symptoms. Eating food like nuts, banana, yoghurt, eggs and adding whole grains and beans to your regular diet can reduce the severity of PMS symptoms like bloating, cravings, tiredness, and mood swings.
iii) Potassium is another mineral that has a significant effect on PMS mood swings. Include fresh fruits and vegetables into your diet or just have a glass of fresh orange juice and see the difference.
iv) Include calcium and Vitamin D in your diet. A glass of milk, which is a good source of calcium and Vitamin D, can help control your irritable mood swings during PMS. People suffering from lactose intolerance can opt for foods like asparagus, broccoli, some beet greens, or any other calcium-rich veggies.
v) Check out for fat consumption. PMS symptoms can start as early as one or even two weeks before the start of the menstrual cycle and having too much fat content in your food can cause further discomfort.
vi) Keep yourself hydrated. The body tends to lose a lot of water in the form of sweat and urine; having enough water and eating food that have a high water content can help reduce PMS symptoms.
Compiled by: Liji Varghese