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If your period calculator predicts your next bleed is just around the corner and you want to be prepped to stave off the usual premenstrual syndrome (PMS) symptoms you experience, tweaking your diet could be one way to tackle it. When the PMS hits, try one of these healthy options to help ease your symptoms:
1::: Salmon
Rich in omega-3 fatty acids, this fish is known for its antioxidant and anti-inflammatory properties, which relax the uterus and fight cramps. Consider making a meal of grilled salmon or salmon sushi for a dose of high-quality protein and plenty of B vitamins.
2::: Dark chocolate
You probably don’t need another excuse to eat some chocolate. It’s undoubtedly one of the most popular foods to eat during your period for numerous reasons. Loaded with antioxidants and magnesium, dark chocolate is a great comfort food.
Try to stick to plain dark chocolate as opposed to complex candy full of additives and other ingredients. These will only deliver empty calories with little to no health benefits.
However, it’s still important to consume chocolate in moderation since even dark chocolate contains sugar and caffeine.
3::: Oatmeal
Oats are a whole grain rich in calcium and vitamins A and B, and they’re also a great source of iron. One cup contains about 14 of your daily recommended 18 milligrams of iron. One study found that a higher intake of the type of iron found in oatmeal was associated with a lower risk of PMS symptoms. Oatmeal is also a great option if you have an upset stomach.
4::: Watermelons, Figs, And Plums
The natural sugars found in these foods may satisfy cravings for something sweet. Additionally, these fruits are rich in vitamins that can help with bloating. Watermelon also has a high water content and can help keep your body hydrated, which will reduce swelling and bloating.
5::: Citrus
A smart alternative to sugary treats, oranges, lemons, and limes are packed with fiber and vitamin C and can provide relief from mood swings and bloating. Meanwhile, their high water content also keeps you hydrated.
Combat PMS-related nausea and fatigue with a glass of lemon water or a (lightly sweetened or unsweetened) citrus smoothie. Moderation is key for getting a dose of feel-good energy without irritating your stomach.
6::: Nuts
Most nuts are rich in omega-3 fatty acids, and they’re a great source of protein. They also contain magnesium and various vitamins. If you don’t want to eat nuts on their own, try nut butters or nut-based milks or add these ingredients to smoothies.
7::: Eggs
The iron, fat-soluble nutrients, B vitamins, essential fatty acids, and protein in egg yolks do wonders for PMS. But if you have a sensitive stomach, avoid hard-boiled eggs, which can cause gas, bloating, and heartburn.
8::: Water
Drinking a lot of water is always important, and this is especially true during your period. Staying hydrated can reduce your chances of getting dehydration headaches, a common symptom of menstruation. Drinking plenty of water can also stop you from retaining water and bloating.
9::: Leafy green vegetables
It’s common to experience a dip in your iron levels during your period, particularly if your menstrual flow is heavy. This can lead to fatigue, bodily pain, and dizziness. Leafy green vegetables such as kale and spinach can boost your iron levels. Spinach is also rich in magnesium.
10::: Ginger
A warm mug of ginger tea can improve certain symptoms of menstruation. Ginger has anti-inflammatory effects, which can soothe achy muscles.
Ginger may also reduce nausea. Few studies confirm this, but a 2018 study found that ginger effectively reduced nausea and vomiting during the first trimester of pregnancy. Since it’s safe and relatively cheap, it’s worth trying.
Don’t consume too much ginger, though: Consuming more than 4 grams in one day could cause heartburn and stomachaches.
11::: Chicken
Chicken is another iron- and protein-rich food you can add to your diet. Eating protein is essential for your overall health, and it can help you stay full and sated during your period, curbing cravings.
12::: Fish
Rich in iron, protein, and omega-3 fatty acids, fish is a nutritious addition to your diet. Consuming iron will counteract the dip in iron levels that you might experience while menstruating.
Omega-3s can reduce the intensity of period pain, Subjects who took omega-3 supplements found that their menstrual pain decreased so much that they could reduce the amount of ibuprofen they took.
A study showed that omega-3s can also reduce depression. For those who experience mood swings and depression around menstruation, omega-3s may be helpful.
13::: Yogurt
Many people get yeast infections during or after their period. If you tend to get yeast infections, probiotic-rich foods like yogurt can nourish the “good” bacteria in your vagina and may help you fight the infections. Yogurt is also rich in magnesium and other essential nutrients, like calcium.
CONCLUSION ::: These are the best foods out there that can add more calmness to your overall wellbeing during your menses. Hope you will experience them yourself and give us a feedback after trial.
