Living with PMS every month is no joke, and some of our self-help methods just don’t work!
Let’s face it, most of the time you tend to reach for high-salt, high-sugar foods when you experience PMS. You’re hoping that these “comfort foods” will reduce the severity of PMS, but there are healthier, tastier alternatives which can improve your mood and have a more beneficial effect in relieving symptoms. Grab some of these foods to add to your meals.
Yoghurt or other dairy
Calcium in a women’s diet is not only beneficial for bone health, but may also play a role in improving moods. Yoghurt is rich in calcium, so add a few tablespoons of plain low fat yoghurt to your cereal, make a fruit smoothie with low fat plain yoghurt and low fat milk, or have some plain low fat yoghurt with honey and almonds as a dessert or snack. Yoghurt also contains probiotics for a strong immune system.
Complex carbohydrates
Foods such as wholegrain pasta, wholewheat couscous and brown rice are reported to have the right balance of nutrients which may improve your mood and reduce irritability. If you’re not used to the wholegrain versions yet, mix brown and white rice together until you get used to the slightly different taste and colour. Watch the portions here as there’s no need to eat more than your usual portion when you’re experiencing PMS. Make sure that your meal is satisfying and balanced by adding a healthy protein source and deliciously seasoned vegetables.
Beans
Beans contain magnesium which improves mood and reduces bloating. Beans can be bought dry and cooked, or if you do not have the time, you can buy the tinned varieties and just rinse and drain them before use. Add red kidney beans to roast vegetables, butter beans to pastas and mixed beans to stirfries or just heat some with a little garlic, cumin and dried herbs to add to your breakfast.
Foods rich in vitamin D and iron
Vitamin D aids calcium absorption, so including sources of this vitamin in your diet goes hand in hand with getting enough calcium from your food. It may also reduce the risk of PMS. Have fish such as sardines or mackerel at least once a week and include eggs in your diet too.
You may also want to keep your iron levels up by eating raisins, meat and dark green leafy vegetables. Iron is a key component in transporting oxygen in your blood, keeping your immune system healthy and preventing fatigue.
Sources
http://www.health24.com