Every month women suffer from PMS and some can really be painful. It is due to fluctuations in levels of neurotransmitte
Premenstrual syndrome (PMS) is a recurrent condition affecting a woman’s emotional and physical health during certain days of the menstrual cycle, usually starting 5-11 days before commencement of menstruation. It is a very common condition, affecting upto 85% of menstruating women.
There are three pillars of alternative/holistic approach:
2. Emotional support
1. Cut down the processed food from diet.
2. Say no to sugar.
3. Say no to processed food like maida and bakery items, they provide an instant feel good factor and then cause an energy crash.
4. The answer is a high protein diet. Take adequate amount of protein in the diet. Optimum protein requirement is 8-1 gm/ kg body weight.
5. Intermittent fasting can help.
6. Good quality fats – Omega 3 supplements and evening primrose oil may be used.
7. Take a Calcium and Magnesium rich diet. Have supplements if needed.
8. Vitamin D3 levels should be checked and if insufficient then it has to be taken.
9. Stay hydrated. Cut back on alcohol and coffee.
Foods to Include
1. Calcium-rich foods: dairy products, dark green leafy vegetables, nuts, grains, beans and salmon.
2. Vitamin D-rich foods: Eggs and Salmon.
3. Magnesium-rich foods: dark leafy greens, nuts, seeds, fish, beans and legumes, whole grains, avocados, and low-fat dairy.
5. Iron rich food: nuts, legumes, beans, peas, pumpkin and flax seeds, lentils, soyabeans and tofu.
6. Thiamine-rich foods: fortified cereals, legumes, nuts, and red meat.
7. Vitamin B6-rich foods: meat, poultry, fatty fish, whole grains, fortified cereals, soybeans, avocados, baked potato with skin, bananas, and peanuts.
Take precautions, stay healthy and do not endure pain even in PMS!
Nutritionist. Founder of Mind & Body Wellness Clinic. Marathon Runner.