If you experience fatigue, acne, bloating, cravings, and mood swings during your menstrual cycle, it's probable that you're dealing with premenstrual syndrome (PMS). Premenstrual Syndrome (PMS) is a collection of emotional, physical, and psychological symptoms that occur in women following ovulation. Typically experienced at least once during the reproductive years, these symptoms can persist for up to 11 days before menstruation and generally subside once the period begins. While PMS symptoms are considered normal and do not indicate any underlying issues, it is important to pay closer attention when they begin to significantly impact your daily life. Common PMS symptoms include breast pain, cramping, food cravings, bloating, mood swings, and nausea.

Researchers have discovered a correlation between a higher likelihood of experiencing PMS and consuming diets rich in fast foods, soft drinks, and processed meats, as opposed to healthier eating habits.

While reducing your intake of sodium, sugar, fat, and alcohol is advisable to alleviate PMS symptoms, certain foods have the potential to alleviate these symptoms. For instance, incorporating complex carbohydrates such as whole grains, as well as calcium-rich foods like yoghurt, into your diet may help relieve PMS.

Yoghurt

When you're craving a satisfying and nutritious snack, yoghurt should be your go-to choice. A single 8-ounce cup of low-fat or fat-free yoghurtis an excellent way to fulfil your calcium needs, providing at least 25 percent of your daily requirement. Calcium-rich foods are strongly recommended for women dealing with PMS, and there's solid scientific evidence supporting this advice. 

Avocado

If you commonly experience cravings, muscle cramps, and bloating during PMS, incorporating avocado into your diet can be beneficial. Avocado is rich in healthy fats and contains potassium, a mineral that can help alleviate muscle cramps and increase feelings of satisfaction, reducing the likelihood of overeating. Additionally, avocado acts as a natural diuretic, assisting in the elimination of excess sodium and fluids from your body.

Vitamin D Foods

According to researchers,  increasing vitamin D intake in their diet may be beneficial for women. Women experiencing PMS report fewer symptoms when consuming vitamin D daily. Wild salmon is an excellent food source. Additionally, the milk you consume is likely fortified with vitamin D, and you can also look for fortified yoghurt. It's important to note that calcium cannot be effectively absorbed or used by the body without sufficient vitamin D, which is why these two nutrients are often mentioned together.

Beets and Beet Greens

B vitamins such as thiamine (B1) and riboflavin (B2) have been linked to a reduction in PMS symptoms. Both beetroot and beet greens are rich sources of B1 and B2. Consuming just one cup of beetroot can provide approximately one-third of your daily folate requirement, which is 400 micrograms of dietary folate for adults.

Dark Chocolate 

Dark chocolate offers relief from PMS symptoms through various mechanisms. The antioxidants present in dark chocolate stimulate the relaxation of blood vessel walls, leading to a reduction in blood pressure and enhanced circulation. Additionally, dark chocolate is rich in magnesium, a mineral known to alleviate PMS symptoms.

Pulses, or Legumes

Pulses, or legumes, which include beans, lentils, and peas (such as chickpeas and split peas), are excellent sources of nonheme iron. These legumes are also rich in fibre, which is another effective remedy for PMS. Fibre aids in regulating blood sugar and insulin levels

Drink Water

Stay hydrated by consuming an ample amount of water. If you find plain water unappealing, add a twist of flavour with lemon, lime, or cucumber slices.

Conclusion

The symptoms associated with the menstrual cycle, commonly referred to as PMS, can vary in intensity depending on your diet. Certain types of food have the potential to alleviate PMS symptoms, while others may exacerbate them. Incorporating foods like avocado, pulses, sardines, beets or beet greens, and dark chocolate into your diet may offer relief from PMS. Nevertheless, if you have persistent concerns regarding PMS symptoms and their management, it is advisable to seek guidance from a healthcare professional who can provide additional beneficial options.

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