Every woman experiences the unpleasant effects of PMS from time to time. These products will help you feel better and get rid of excessive appetite, bloating, bad mood and other unpleasant symptoms. Just try it!
- Reduced fat cheeses
- Natural yogurt
- Iron-rich cereals
- Sunflower seeds
- Chamomile tea
Dairy products are very rich in calcium and vitamin D, which help fight the symptoms of PMS. One study found that women whose diets were rich in vitamin D were 40% less likely to develop PMS. By the way, consumption of skim milk and low-fat milk is also associated with a lower risk of PMS. Since low-calorie cheeses are made from this milk, it is a great option for reducing the discomfort of PMS.
It is important that the yogurt is natural and unfiltered, as filtering reduces the amount of calcium and vitamin D in the product. Make sure your yogurt does not contain sugar or sweeteners. In addition, the beneficial bacteria (probiotics) in yogurt have a positive effect on the intestinal microflora.
Slightly bitter, dark green, lettuce-like leaves are a terrific source of vitamin A, which helps regulate hormone fluctuations during PMS. In addition, it is an excellent source of fiber, which helps prevent PMS-related gastrointestinal disturbances such as constipation and bloating. This nutrient-rich vegetable is also high in vitamin B2, which studies have shown to help reduce the risk of PMS in women by 35%.
Pineapple is an amazing source of manganese and nutrients that help fight PMS irritability. Tropical fruits also contain potassium, which prevents bloating. And don't forget that the sweetness of fresh pineapple will help curb sugar cravings during these critical days.
Young soybeans can help reduce PMS bloating due to the presence of magnesium. Studies show that magnesium supplementation reduces fluid retention in the body. In addition, these beans improve mood and energy levels, as magnesium deficiency plays a role in the development of depression and related mental he alth problems.
One bowl of freshly cooked oatmeal (as you know, the most useful cereal is the least processed, that is, those that are cooked for a long time) provides us with a supply of magnesium, as well as vitamin B6, which affects the production of dopamine in the body (responsible for creating good mood) and serotonin (responsible for a peaceful mood). So eat more oatmeal these days!
Researchers note that this fish is one of the best natural sources of vitamin D. 85 g of wild salmon contains approximately 800 IU of vitamin D (0.8 mg) - more than 600 IU (0.6 mg) daily allowance recommended by the Institute of Nutrition. Along with a large dose of vitamin B6, salmon contains omega-3 fatty acids, which are effective not only for metabolism, but also for improving mood. Recipes with salmon.
A study published in the American Journal of Epidemiology reports that women who ate about 20 mg of iron per day were 30-40% less likely to develop PMS compared to women who did not consume it. You can boost your iron levels by eating 1 to 1.5 servings of iron-rich cereals such as buckwheat.
One serving of these seeds contains about 80% of the recommended daily allowance of vitamin E, which helps reduce menstrual cramps. Vitamin E reduces the effects of the hormone prolactin, which can cause weight gain and breast swelling. And that's not all - the seeds also contain magnesium that fights bloating and vitamin B6 that affects mood and vigor.