Do you suffer from PMS every month? There are many ways you can ease its symptoms, including a healthy lifestyle and diet.
Premenstrual syndrome (PMS) is a set of symptoms that can appear a few days to a few weeks before menstruation in women of childbearing age. Symptoms may vary from woman to woman and may include bloating, headache, breast pain, irritability, fatigue, cravings for sweet foods, and the like.
PMS is common and can greatly affect the quality of life of women who experience it. There are many ways women can relieve PMS symptoms, including a healthy lifestyle, diet, and medication after consulting a doctor.
The tension does not go away for all women with a cycle, as menstrual cramps can cause pain in the lower abdomen and lower back, which are often unbearable, and sometimes even painkillers do not help.
If you often suffer from menstrual cramps, it is worth trying to introduce certain foods whose nutritional properties can alleviate menstrual pain.
Vegetables
Health experts say that vegetables such as broccoli, cabbage and cauliflower, which are rich in fiber, calcium, potassium and vitamin B6, which reduces the retention of excess fluid in the body, help relieve menstrual cramps.
Almonds. Photo: Jocelyn Morales/UnsplashFiber ensures good digestion, which additionally relieves the stomach, so it is good to introduce this vegetable into a regular diet or to eat it a few days before menstruation, when the warning signs are just starting to appear.
Pumpkin seeds
Pumpkin seeds are rich in magnesium, a mineral that helps lift your mood and maintain a stable emotional state during PMS. It also reduces water retention in the body and contains zinc and omega-3 fatty acids, which will help reduce painful menstrual cramps.
Consume the seeds daily to maintain adequate magnesium levels and ensure their positive effect during menstruation.
Almonds
It helps to reduce menstrual cramps by relaxing the muscles and easing the contraction of the uterine muscles. In addition, the ingredients in almonds support healthy sleep, so it is recommended to eat some almonds with dinner.
Cumin
Since ancient times, cumin has been known as an herb with many medicinal properties, and it is mostly used for digestive problems and stomach ailments. This seed is used as a tea to relieve menstrual pain - boil two tablespoons of cumin in two glasses of water and drink the water when menstrual cramps begin.
Bananas
They are rich in vitamins B6 and magnesium, which can help regulate mood and reduce fatigue.
Dark chocolate
It contains magnesium, which can help relieve headaches and help improve mood.
Bananas: Giorgio Trovato / UnsplashYogurt
It is rich in calcium and probiotics, which can help with digestive problems that can be caused by PMS.
Avocado
It contains magnesium, potassium and vitamin B6, which can help relieve fatigue, nervousness and headaches.
Salmon
It is rich in omega-3 fatty acids, which can help relieve depression, anxiety and inflammatory processes.
Spinach
It is rich in iron and vitamin B6, which can help relieve fatigue and anxiety.
Nuts
They are rich in magnesium and vitamin E, which can help relieve PMS symptoms such as bloating and breast pain.
Whole grain food
It contains complex carbohydrates that can help regulate blood sugar levels and reduce fatigue.
Green tea. Photo: Arseniy Kapran / UnsplashGreen tea
It is rich in antioxidants that can help relieve stress and anxiety.
It is recommended that you avoid caffeine, alcohol and sugar, as these factors can worsen PMS symptoms. In addition, please consult your doctor with any questions or concerns regarding your health and diet.
Include them in your diet and reduce pain and improve the quality of your life during menstruation.
