Diet to decrease PMS symptoms

Every month, many women go through the painful premenstrual tension and with it, usually come the unpleasant symptoms such as cramps, fluid retention, irritability, anxiety, migraine, leg pain and also breast pain.

But getting relief from the discomfort caused during this time may be easier than you might think. Diet can be a great ally to alleviate PMS symptoms, since almost all of them have some relationship with nutrients that may be missing or in excess in the body. So, just make some adjustments.

What to avoid

It is normal that during PMS the woman feels a strong desire to consume chocolate due to the anxiety and irritability present during this period. But while chocolate has soothing properties, it can further aggravate these problems. It is also advisable to avoid sausage, ham, canned foods and high sodium foods like broth and English gravy. Limit your intake of sugar, jam, jam and honey to a maximum of once a week.

What to include

About ten days before menstruation, a decrease in calcium, magnesium, and vitamin B6 occurs in a woman's body. Therefore, calcium-rich foods such as milk, yogurt and white cheese should be included in the diet to decrease PMS symptoms. Prefer skim and less greasy versions.

Chocolate as a source of magnesium can be replaced by healthier foods like pineapple, mango, corn, beets and green vegetables. Vitamin B6, in turn, can be found in meats, brewer's yeast, lentils, whole grains, potatoes and bananas.

It is also advisable to consume more fiber rich foods such as vegetables, fruits and fruits as they help in eliminating estrogen, the hormone that is primarily responsible for PMS. In addition, the intake of ginko biloba and evening primrose oil, rich in fatty acids, contributes to the reduction of swelling.

It is important that the change in eating habits is accompanied by physical exercises that should always be practiced under the guidance of a professional. Another tip on how to alleviate PMS symptoms is to increase water, juices and teas to prevent fluid retention.

Foods For Relief From PMS (May 2024)