Premenstrual syndrome (PMS) is a problem in which women start having problems like mood swings, bloating, fatigue, irritability, food cravings, insomnia. Often women take the help of medicines to control the symptoms of PMS, but this is not good for health. In fact, premenstrual syndrome usually starts a week or two before the period starts and ends with the end of the period. However, you can control the symptoms of premenstrual syndrome with nutrition. Let us tell you how.
Increase magnesium intake
To control the symptoms of PMS, magnesium relaxes the muscles and helps in reducing stomach pain and cramps. Apart from this, it controls mood swings and anxiety. You can consume dark chocolate, spinach, pumpkin seeds and nuts regularly.
Choose complex carbs
Nutrition experts have said that complex carbs keep blood sugar stable, which reduces irritability. It also controls the craving for sweet food. For this you can eat oats, brown rice, millets and sweet potatoes.
Consume Omega-3 Fatty Acids
You should consume Omega-3 to control the symptoms of PMS. Omega-3 has anti-inflammatory properties, which help in reducing inflammation and pain. Not only this, it also provides relief from depression and low mood. For omega-3 fatty acids, you can eat flax seeds, walnuts and fatty fish.
Reduce salt and processed foods
If you consume excessive salt, it increases bloating and water retention, so avoid consuming salt and processed foods. Processed foods can worsen hormonal imbalance. Therefore, fresh and light homemade food is more beneficial in PMS.
Take iron and vitamin B6
Take iron and vitamin B6 to control PMS symptoms. Iron prevents fatigue and weakness, especially before periods. Apart from this, Vitamin B6 is helpful in improving mood and reducing irritation. Beetroot, pomegranate, banana, egg and pulses can help in this.
