Food that may be contributing to your PMS symptoms.
Premenstrual syndrome or PMS affects many people and can bring in a range of uncomfortable symptoms such as cramping, bloating, mood swings, and fatigue. While PMS definitely varies from person to person, making dietary adjustments may help alleviate some of these symptoms. We want explore the foods that can potentially improve PMS symptoms and those that you should potentially avoid to promote better well-being during your time of the month. However, please remember all of these are precautionary and may not be the root cause of your symptoms, it’s always best to consult with your doctor before making any significant changes.
Foods that could Improve PMS Symptoms
Oily Fish: Including oily fish such as salmon, mackerel, and sardines in your diet can be beneficial for reducing cramps. These fish are rich in omega-3 fatty acids, which have anti-inflammatory properties and therefore help alleviate menstrual abdominal pain and cramping.
Green Leafy Vegetables: Green leafy vegetables like kale, spinach, and broccoli are excellent sources of calcium, which has been shown in some studies to ease PMS symptoms. These vegetables are also rich in iron, which can support healthy blood production during menstruation when you’re experiencing a type of blood loss.
Whole Grains: Whole grains are like brown rice, quinoa, and whole wheat contain vitamins B1 and B2. Studies have suggested grains can reduce PMS symptoms by 35%. Incorporating these nutrient-rich grains into your meals could help alleviate mood swings and fatigue associated with PMS.
Calcium-Rich Foods: Including calcium-rich foods in your diet can help alleviate PMS symptoms. Opt for low-fat milk or yogurt, almonds, kale, beans, or fortified foods like soy milk and tofu to ensure an adequate intake of calcium. However, if you’re sensitive to it, the effects will be the adverse, so always check your sensitivity before choosing it as a PMS relief.
Vitamin B6 Sources: Vitamin B6 has shown potential in reducing PMS symptoms. It’s included in foods like pistachios, turkey, chickpeas, bananas, potatoes, and fortified cereals and adding them in your diet you can boost your B6 intake.
Foods that you could consider Avoiding:
Spicy Foods: Spicy foods can exacerbate PMS symptoms, particularly if you already experience stomach upset or diarrhea during your period. It's best to avoid spicy foods during this time to prevent any further discomfort.
Red Meat: During menstruation, the body produces prostaglandins, which can cause cramps. Red meat is high in prostaglandins (which is the chemical that is released to make your uterus contract and cramp) and should be avoided during this period to help minimise the intensity of the pain.
Salt and Caffeine Reduction: Reducing salt intake can help decrease bloating and fluid retention, common symptoms of PMS. Limiting caffeine and alcohol consumption is also beneficial, as they can affect mood and sleep during this time of which PMS will naturally impact too.
Foods that You Don’t Tolerate Well: It seems like an obvious thing to say. However, avoiding foods that don’t sit well in your stomach can help negate any effects such as nausea, constipation, or diarrhea which will only add to your discomfort on your period.
While every woman's experience with PMS is unique, making dietary adjustments could play a significant role in managing symptoms. Including foods like oily fish, green leafy vegetables, whole grains, and calcium-rich options can help alleviate cramps, fatigue, and mood swings. Conversely, it might be important for you to avoid spicy foods and red meat during menstruation, as they may worsen symptoms. By adopting a PMS-friendly diet and incorporating regular physical activity, you could be taking proactive steps towards managing your PMS and improving your overall well-being during this time of the month.
