How to Alleviate PMS Symptoms With Proper Nutrition
Premenstrual syndrome is a condition that the majority of menstruating women experience each month. Symptoms of PMS affect women physically and emotionally and often include irritability, anxiousness, mood swings, depression, sore breasts, food cravings, bloating, headaches, migraines, back ache, cramping and flu-like symptoms. Although medications are available over the counter and by prescription, a simple change in diet may be all that is necessary to help alleviate the symptoms associated with PMS.
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Instructions
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How to Alleviate PMS Symptoms With Proper Nutrition
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Decrease carbohydrate intake during the morning and increase the amount of carbohydrates toward the end of the day. This can help control food cravings and increase levels of serotonin. Healthy sources of carbohydrates include whole-grain breads, high-fiber cereal, popcorn, beans, peas, granola and wild rice. Additionally, whole grains are full of B vitamins, which can help with headaches, fatigue and irritability.
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Reduce caffeine intake. Caffeine can take PMS symptoms such as anxiety, depression and irritability to new heights prior to menstruation. Caffeine also increases blood pressure, heart rate and respiratory rate. Caffeine is commonly found in tea, coffee, soft drinks, energy drinks, energy bars and chocolate.
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Increase the amount of calcium in the diet. Include calcium-rich foods daily such as milk, yogurt, cheese, broccoli, okra, red kidney beans, green beans, baked beans, pizza, lasagna, apricots and figs. Calcium can diminish pain, help reduce bloating, and improve mood and the ability to concentrate.
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Increase intake of foods containing magnesium. Low levels of magnesium can be attributed to headaches, migraines and anxiety, all of which are common symptoms of PMS. Foods rich in magnesium include beans, nuts and vegetables.
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Eat four to six small meals each day as opposed to three large meals. This will help maintain energy levels and blood glucose levels, and reduce food cravings and bloating.
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Limit consumption of processed foods. Processed foods have preservatives and other known irritants that only exacerbate symptoms associated with PMS.
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Increase the amount of green leafy vegetables in the diet. Green leafy vegetables contain vitamin E and may help reduce the symptom of breast tenderness associated with PMS.
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Tips & Warnings
A nutritious diet will prove more beneficial in alleviating symptoms associated with PMS if it is practiced consistently and made a routine part of a healthy lifestyle.
Reducing caffeine intake may require a gradual approach. Individuals who routinely consume caffeine may experience side effects such as headache, irritability and mental confusion when caffeine is abruptly eliminated.
