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By Dr. Bhavna Chaudhary in Obstetrics And Gynaecology
Oct 10 , 2024 | 2 min read
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Premenstrual syndrome is a group of physical and emotional symptoms that a woman may experience one or two weeks before her period. These commonly include mood swings, fatigue, bloating, food cravings, abdomen and leg cramps, etc. The exact cause of PMS remains an enigma, though many factors are implicated as contributors—these are hormonal fluctuations, neurotransmitter changes, and an unhealthy lifestyle.
These symptoms often disrupt women's daily lives. Studies have shown that dietary changes can play a vital role in managing them. So, here are some nutrition-related tips to ease PMS discomfort and improve the overall quality of life.
Balanced Macronutrients
A healthy diet with the right balance of proteins, carbohydrates, and healthy fats is very important. Opt for complex carbohydrates from whole grains, fruits, and vegetables. They release energy slowly and maintain blood sugar levels better, thereby minimising spikes & cravings. Lean protein from sources like legumes, beans, fish, and poultry is preferred. Proteins are important for growth, repair, healing, satiety and mood regulation. Healthy fats sourced from nuts, seeds, avocados, and oils improve hormonal balance.
Magnesium-Rich Foods
Magnesium-rich foods significantly reduce mood swings & bloating. These are
- Green leafy vegetables like spinach [palak], lettuce [salad leaf], fenugreek [methi], mustard leaves [sarson saag]
- Nuts and seeds, pumpkin & sunflower seeds, almonds, cashews
- Whole grains like quinoa & brown rice
- Dark chocolate
Omega-3 Fatty Acids
They have anti-inflammatory effects and improve mood swings & muscular cramps.
Rich sources of omega-3 fatty acids are walnuts, flax seeds, chia seeds, and fatty fish like salmon & mackerel.
Calcium and Vitamin D
Studies show that they have a role in improving PMS.
Focus on foods like dairy products, leafy vegetables, fortified foods like some cereals, and plant-based milks like soya and almond milk. Sunlight exposure is also important for adequate vitamin D synthesis.
Stay Well Hydrated
Dehydration is known to worsen PMS symptoms. Drink around 3 litres of water daily. Have healthy drinks like lemon water and fresh vegetable soups, and juices. Herbal teas with ginger and chamomile may also prove soothing.
Reduce Caffeine and Refined Sugars
Caffeine increases anxiety, irritability, and mood swings. Refined sugars cause spikes in sugar levels, contributing to food cravings, mood changes, and energy crashes. Choose healthy snacks & drinks for sustained energy.
Tips For a Holistic Approach to Manage PMS
- Reduce stress: Yoga, meditation, deep breathing exercises
- Regular exercise: regular exercise releases endorphins and dopamine-happy hormones that elevate mood & decrease pain.
- Proper sleep: This is crucial for emotional & physical health.
Conclusion
Diet is very important for overall health and well-being. It plays a very important role in managing the symptoms of PMS and improving the quality of life.
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