Foods to Eat and Avoid During PMS - Part 2
Here are six foods you can include in your diet to make your days of PMS easier!
- Pumpkin seeds - Pumpkin seeds are rich in a number of nutrients, such as magnesium and manganese. Magnesium helps regulate serotonin, one of the feel-good chemicals in your brain. It helps lift your mood and fight water retention. Manganese reduces the irritability and tension that comes with PMS.
- Peanuts - Due to it’s high magnesium content, consumption of peanuts has an effect similar to that of pumpkin seeds. Peanuts and peanut butter are also good sources of vitamin B6!
- Flaxseed - Flax seeds are a rich source of omega-3 fatty acids. Due to their anti-inflammatory properties, Omega-3 fatty acids help slow down the release of prostaglandin. This reduces inflammation, cramps and swelling.
- Eggs - Since eggs are good source of vitamins D, B6, and E, consuming eggs can help fight PMS. A study involving more than 116,000 nurses showed that, like a diet rich in vitamin D, a diet rich in vitamin B can also reduce PMS symptoms, and both vitamins are present in eggs!
- Complex carbs - Foods that are categorized as complex carbohydrates consist of three or more natural sugars, and are rich in fiber. Since these foods enter the bloodstream gradually, they cause a moderate rise in insulin levels. This helps stabilize your mood and keeps your cravings under control.
- Whole grains - Swap processed grains for foods such as whole grain breads, pastas, cereals and brown rice. Change in the consumption of refined carbohydrates can cause fluctuation in levels of estrogen and progesterone. This again can affect your mood and could trigger anxiety, irritability or even depression.
- Calcium & Vitamin D3 -
- Consumption of high calcium foods such as ragi, green leafy vegetables, and nonfat dairy help reduce pms symptoms, including irritability or breast tenderness
Including these practices in your daily routine is a quick and easy way to get healthier and reduce the brunt of PMS. One easy way to do this is subscribing to The Pink Box, because we make sure we get these healthy goodies delivered to you right when you need them!
Don’t forget to let us know which of these you tried and how they worked for you!
Written by Dr. Janvi Chitalia