Premenstrual Syndrome (PMS) is such a regular occurrence for many women that they consider it as a normal part of their menstrual cycle. Nearly 8% to 20% of menstruating women get moderate to severe premenstrual symptoms a week or two before their monthly cycle begins.
Commonly experienced symptoms include a range of physical and emotional changes such as abdominal cramps, mood-swings, headache, breast tenderness, bloating and many more. Hormonal imbalance plays a major role in causing PMS. In addition, stress and inappropriate diet are also contributors to PMS. The kind of food you eat can directly affect your menstrual cycle. It can either relieve or worsen premenstrual symptoms.
Keeping that in mind, here are five diet-related tips that can help you deal with PMS successfully.
1. Do eat more calcium and Vitamin D rich foods
Increased intake of vitamin D can influence emotional changes while calcium works in the brain to relieve depression and anxiety. In addition, vitamin D can also affect serotonin levels responsible for uplifting mood. Include low-fat milk, cheese, yogurt, fortified orange juice, or soy milk in your diet to increase calcium levels.
2. Do include whole grains, lean protein, fruits and vegetables
Eating healthy food all year long is a better approach to PMS rather than tweaking your diet when you have symptoms. Incorporate plenty of colorful, fiber-packed fruits and vegetables along with whole grains such as brown rice, oatmeal, and rye bread. They are rich in vitamins and minerals that alleviate premenstrual symptoms.
3. Don’t eat excess sugar
Excess intake of sugar can result in hormonal imbalance and decrease level of serotonin, a brain chemical responsible for maintaining mood balance. These can increase the risk of PMS.
4. Don’t intake excess salt.
In today’s fast-paced world, nearly everything comes in a bottle, bag, package or can that are loaded with salt, it’s almost impossible to eliminate sodium. But reducing the quantity of salt in your diet can help in period pain management. It may reduce the uncomfortable bloating and water retention from PMS
5. Do consider herbal supplement for PMS
An Ayurvedic formulation, Cyclease Nutra, is a unique synergistic combination of essential herbs and micronutrients beneficial in treatment of PMS.
It contains Shatavari, Aloe, Ginger that helps regulate uterine motility, balances hormones and possesses anti-inflammatory properties respectively. It also contains essential micronutrients like Calcium, Magnesium, Iron, Zinc, Manganese, Nicotinamide, Vitamin B6 and B12 that help in reducing abdominal cramps, enhances mood and improves overall reproductive health of women.
Overall, Cyclease Nutra eases the discomfort in PMS, prevents painful menstruation and reduces the physical and psychological symptoms of PMS.