What to Eat in Advance of Menstruation
Premenstrual syndrome (PMS) is a common condition that affects many women. Symptoms can range from mild to severe and can include bloating, mood swings, irritability, fatigue, cramps, and headaches.
While there is no cure for PMS, there are many things that women can do to relieve their symptoms, including eating a healthy diet.
What to Eat
The following foods have been shown to help relieve PMS symptoms:
Fruits and vegetables: Fruits and vegetables are packed with vitamins, minerals, and antioxidants, which can help reduce inflammation and improve mood.
Whole grains: Whole grains are a good source of fiber, which can help regulate blood sugar levels and reduce bloating.
Lean protein: Lean protein is a good source of amino acids, which are the building blocks of proteins. Amino acids can help reduce inflammation and improve mood.
Healthy fats: Healthy fats are a good source of essential fatty acids, which can help improve mood and reduce inflammation.
Calcium: Calcium is a mineral that can help reduce cramps and headaches.
Magnesium: Magnesium is a mineral that can help reduce anxiety and improve sleep.
What to Avoid
The following foods have been shown to worsen PMS symptoms:
Sugary foods: Sugary foods can cause spikes in blood sugar levels, which can lead to mood swings and fatigue.
Salty foods: Salty foods can cause bloating and water retention.
Caffeinated beverages: Caffeinated beverages can worsen anxiety and irritability.
Alcohol: Alcohol can dehydrate you and worsen PMS symptoms.
Sample Meal Plan
Here is a sample meal plan that can help relieve PMS symptoms:
Breakfast
Oatmeal with fruit and nuts
Yogurt with berries and granola
Lunch
Salad with grilled chicken, quinoa, and vegetables
Sandwich on whole-wheat bread with lean protein, vegetables, and cheese
Dinner
Grilled salmon with roasted vegetables
Chicken stir-fry with brown rice
Snacks
Fruits and vegetables
Whole-wheat crackers with hummus
Trail mix
Tips
In addition to eating a healthy diet, there are a few other things that women can do to relieve their PMS symptoms:
Get regular exercise: Exercise can help reduce stress and improve mood.
Get enough sleep: Sleep can help your body repair itself and reduce inflammation.
Manage stress: Stress can worsen PMS symptoms. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
If you are experiencing severe PMS symptoms, talk to your doctor. There are a variety of treatments available that can help relieve your symptoms.
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