Today we would like to talk about a topic that many of us menstruators are familiar with: premenstrual syndrome , also known as PMS.
PMS refers to a range of physical and emotional symptoms that can occur before menstruation. Some of the most common symptoms include mood swings, irritability, fatigue, bloated stomach, breast tenderness, and food cravings. But did you know that your diet can play a role in relieving these symptoms? Let's talk about PMS!
Summary
PMS is the term used to describe premenstrual syndrome.
These are symptoms that you feel before your period.
There are some tips and tricks on how to curb PMS.
Table of contents
Contents
1. The role of nutrition in PMS
It is important to understand that PMS is influenced by many factors , including hormonal changes and individual differences.
But your diet can have an impact on how severe symptoms are and how you feel during this time. Eating a balanced diet can help improve your overall well-being and alleviate some of the PMS symptoms. Everyone's body responds differently to certain nutrients, and it may take some experimentation to find out what dietary adjustments work best for you. It's also important to maintain a balanced diet overall, not just during PMS, to achieve long-term health benefits.
Did you know : We women can only get pregnant on about six days within a (natural!) cycle. Find out more here.
2. Healthy carbohydrates and fiber
Did you know that healthy carbohydrates and fiber can have a positive impact on PMS? Eating whole grains, legumes, fruits and vegetables provides you with important fiber, which can help regulate blood sugar levels . This can help you maintain energy levels more consistently and prevent cravings. Try to reduce refined carbohydrates like white flour and sugar and replace them with whole grain alternatives.
3. Healthy fats and omega-3 fatty acids
Healthy fats, especially those rich in omega-3 fatty acids, can also be helpful. Foods like fish, flaxseeds, chia seeds, and walnuts contain omega-3 fatty acids, which may have anti-inflammatory properties and may help ease mood swings and inflammatory responses during PMS.
Try incorporating these healthy fats into your diet and using them as a substitute for unhealthy fats, such as trans fats in processed foods.
4. Vitamins and minerals
Certain vitamins and minerals can also help manage PMS symptoms. For example , getting enough vitamin B6, calcium and magnesium can help reduce mood swings and PMS-related cramps.
You can find vitamin B6 in foods like chicken, fish, bananas and chickpeas. Dairy products, green leafy vegetables and almonds are rich in calcium and magnesium.
5. Hydration and fluid intake
It is important to drink enough fluids during premenstrual syndrome (PMS) as it offers several benefits:
- Hydration: During the menstrual cycle, hormonal changes can lead to increased urination and fluid loss. By drinking enough fluids, you can keep your body hydrated and counteract possible fluid loss.
- Reducing water retention: Although it may seem counterproductive to drink a lot during PMS, it can actually help reduce water retention. When your body is properly hydrated, it signals that it has enough fluids and doesn't need to retain excess water.
- Relieve bloating: Drinking enough fluids can also help reduce bloating. Keeping your body well hydrated will aid in smooth digestion and prevent gas from accumulating in the gastrointestinal tract.
- Improve mood: Dehydration can lead to fatigue and a general feeling of being unwell, which can negatively affect your mood. Staying hydrated can help maintain energy and feel better overall.
It is recommended to drink about 8 to 10 glasses of water daily, but the exact amount may vary depending on individual needs. It is important to prefer water or other hydrating drinks and to consume caffeinated beverages such as coffee and certain teas in moderation, as caffeine can cause fluid loss.
6. Self-observation and individual adaptation
It's important to note that each person is individual and may react differently to certain foods. Every body is unique, so it's important to pay attention to your own reactions and needs . Keep a journal to track your symptoms and see what dietary adjustments work best for you.
Eating a healthy diet can help mitigate the effects of PMS and improve your overall well-being. Remember that diet is only part of the equation and that there are other proven ways to manage PMS symptoms, such as regular exercise, stress management, and getting enough sleep . It's always a good idea to talk to a doctor or nutritionist for personalized recommendations tailored to your specific needs.
