NUTRITION DURING PMS: WHAT TO EAT THAT HELPS YOU FEEL BETTER BY MADIHA
3 days ago
2 min read
I am Madiha a nutritionist at The Kenko Life.
Premenstrual Syndrome (PMS) affects many women in the days leading up to their period, bringing symptoms like bloating, mood swings, cravings, headaches, and fatigue. While it’s a natural phase of the menstrual cycle, what you eat can play a big role in easing discomfort and supporting overall well-being.
1. Focus on Complex Carbohydrates: Complex carbs help stabilize blood sugar levels, which can reduce mood swings and food cravings. Whole grains, oats, brown rice, quinoa, and sweet potatoes are excellent options.
2. Include Magnesium-Rich Foods: Magnesium can help reduce cramps, improve sleep quality, and ease irritability. Good sources include dark leafy greens, nuts, seeds, legumes, and dark chocolate (In moderation)
3. Get Enough Calcium: Calcium supports muscle relaxation and can reduce PMS symptoms like bloating and mood changes. Include dairy products, fortified plant-based milk, paneer, tofu, and leafy greens.
4. Prioritize Healthy Fats: Omega-3 fatty acids have anti-inflammatory properties that may help with cramps and mood. Include fatty fish (salmon, mackerel), chia seeds, flaxseeds, and walnuts.
5. Stay Hydrated: Water helps reduce bloating and flush out excess sodium. Herbal teas like chamomile can also be soothing and reduce water retention.
6. Limit Caffeine and Sugar: Excess caffeine can worsen anxiety and irritability, while too much sugar can cause blood sugar spikes followed by crashes making mood swings worse. Opt for herbal teas or green tea and satisfy sweet cravings with fruits.
7. Reduce Sodium Intake:Too much salt can worsen bloating and water retention. Choose fresh, whole foods over processed and packaged snacks.
PMS can feel overwhelming and painful, but making small changes to your diet focusing on whole, nutrient-rich foods can make a noticeable difference.
At Kenko Life, you can choose a variety of healthy meal options for your daily dose of nutrition. Call at – +91 901906245