2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
These are the 6 foods that have been scientifically proven to combat the symptoms of PMS (premenstrual syndrome).
Countless women suffer from premenstrual syndrome (PMS) with symptoms that appear shortly before menstruation and can include severe cramps and headaches, low mood, anxiety and depression. For some, the symptoms can be so severe that they can lead to an illness similar to a medical condition.
While you may be tempted to resort to pills, research shows that eating certain foods can help deal with many symptoms of PMS. Here are six foods to use the next time PMS occurs.
Goodbye cramps - hello, Spinach
If you suffer from acne during PMS, try eating more spinach. This leafy vegetable is high in vitamin A, which helps fight acne, dry skin and helps protect against ultraviolet rays. Spinach is also a major source of calcium, which according to one study halves the symptoms of PMS such as headaches, cramps, mood swings and food cravings.
Peanut butter
If you are trying to maintain a positive mood during your period, peanuts and peanut butter are very important in this regard. Peanuts are high in vitamin B6 and magnesium. Magnesium helps improve your mood by regulating serotonin, a natural mood stabilizer that helps fight depression. In addition to supporting the production of serotonin, vitamin B6 also contributes to the production of melatonin - a hormone that helps regulate the functions of your sleep. Increasing your intake of magnesium, calcium and vitamin B6 can help reduce or stop cramps.
Pork and beans
Photo: Nina Ivanova Ivanova
Pork and legumes are rich in B vitamins, thiamine and riboflavin, and studies have shown that they can prevent discomfort in PMS. A University of Massachusetts-Amerst study found that women who consumed 1.9 milligrams of thiamine and 2.5 milligrams of riboflavin per day had a lower risk of developing PMS. Try consuming 80-90 grams of meat and a cup of cooked beans a day and the relief of cramps will not be late.
Salmon
If you are looking for a safe remedy against PMS, salmon should be your food. Do you have some energy? It also helps. I deal with stress and nervous tension. The high content of omega-3 fatty acids in salmon helps both mood and brain function. And with an almost full range of B vitamins, it can do wonders for tone and energy. In combination with the high levels of vitamin D, also contained in salmon, you will get a great tool that will help reduce stress and tension.
Dark chocolate
If you eat dark chocolate during your menstrual cycle, take one pack without any worries. Dark chocolate contains antioxidants that increase blood circulation and lower blood pressure, as well as magnesium, which helps with fatigue and irritability.
Bananas
Some women suffer from cramps even 2-3 days before the menstrual cycle. If you are one of them, try adding a banana or two to your diet during this period. Bananas are high in potassium, which works wonders to fight cramps.
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