If the days before your periods are painful and stressful, then a healthy diet and medicinal plants can help. In this article, you can find out what foods can do to combat PMS and follow our nine nutrition tips.
What is PMS Syndrome?
PMS stands for Premenstrual Syndrome, which affects 80 percent of women of childbearing potential in the second half of the menstrual cycle. The exact cause of PMS is still not known, but it is believed that several factors are responsible for the symptoms.
Causes of PMS
An important role is attributed to hormones. The hormone balance naturally fluctuates throughout the menstrual cycle. Estrogen levels are highest during ovulation, and subsequently, the level of prolactin increases. This can lead to a feeling of breast tightness. Hormonal changes can also lead to electrolytes and fluid shifts.
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Typical PMS Symptoms
PMS can manifest itself with various symptoms, both physical and psychological:
Physical PMS complaints
- Abdominal pain
- Water retention in the breasts → , chest pain
- Digestive problems such as diarrhea or constipation
- Circulatory problems
- Hot flashes and sweats
- Back pain
- Blemished skin
- Cravings
- Loss of appetite and feeling of fullness
- Weight gain due to water retention
- Bloated belly
Mental PMS Complaints
- Rapid irritability
- Fatigue
- Tantrums
- Depressive mood
- Fears
- Listlessness
- Inner unrest
- Sleep disorders
- Disinterest
- Mood swings
- Hyperactivity
9 Best Diet Tips Against PMS
Since there are only a few approaches to PMS treatment in modern medicine, we will refer to medicinal plants and foods that can improve symptoms. In addition, not every woman wants to resort to painkillers, hormone preparations, diuretics, or antidepressants to avoid the symptoms.
In general, a healthy diet and exercise have preventive effects. We prepared nine nutrition tips for you to use while choosing foods against PMS.
1. Draining Vegetables
Asparagus can help you against water retention during PMS because it's a diuretic: this vegetable drains excess water from the body. But other foods such as parsley, cucumber, melon, and nettle tea also have this beneficial effect.
2. Low-Salt and Low-Sugar Cuisine
Unlike dehydrating foods, salt and sugar keep the water in the body. Therefore, a low-salt and low-sugar diet make sense for water retention before menstruation.
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3. Good Mood From Food
Some foods contain the precursor of serotonin, the happiness hormone. This precursor is an amino acid called L-tryptophan. It can be found, for example, in soybeans and tofu. Also, oatmeal, cashew nuts, and animal products such as cow's milk and salmon contain tryptophan.
The body can use it to produce serotonin, which can help against a low mood, and melatonin - a hormone involved in regulating the sleep-wake cycle. A lack of melatonin is one of the possible causes of PMS.
4. Iron-Rich Foods
The mineral iron can be neglected, especially with a vegetarian or vegan diet. However, it is essential for blood formation. Iron can also relieve symptoms of women suffering from PMS. Therefore, foods such as meat and eggs are one way to absorb Iron. Plant-based foods also contain Iron: amaranth, quinoa, oatmeal, legumes, pumpkin seeds, sesame, and flaxseed are just a few examples.
If you cannot get enough Iron from a natural diet or have heavy menstrual bleeding (and thus a significant loss of Iron), dietary supplements can help. With BREATHE from CLAV, you can easily cover your daily Iron requirement and the need for Vitamin C and Copper, which facilitate Iron absorption.
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5. Magnesium From Food
The mineral Magnesium also improves the menstrual cycle symptoms because it has an antispasmodic effect. You are probably familiar with the calming effect of sports because this is where Magnesium is used to treat muscle cramps. It also has a similar impact on the uterus and can thus relieve abdominal pain.
Magnesium is contained in cocoa, for example. We recommend cocoa nibs with no unhealthy sugar and additional fattening agents. An excellent chocolate substitute when you get cravings during or before your period! Other products with Magnesium are bananas, broccoli, legumes, whole grain bread, and nuts.
6. Legumes for Cramps
Peas, lentils, and beans are excellent foods for women because they contain plenty of Iron and Vitamins B. These can avoid water retention, and at the same time, they are supposed to reduce pain.
7. Medicinal Plants and Supplements
Not only vitamins and minerals should help with PMS symptoms, but also active ingredients from plants. A well-known example is ginger. The root is said to relieve pain because it suppresses the formation of prostaglandin, which is responsible for the painful contraction of the uterus.
Another popular medicinal plant is called a chaste tree. The essential oil contained in it can help against the symptoms of PMS.
You will find a balanced combination of medicinal plants, vitamins, and minerals in HORMONBALANCE FOR WOMEN from CLAV. In addition to chaste tree powder, it contains lady's mantle extract, Siberian rhubarb, and Iron.
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8. Milk and Dairy Products
A study from a USA university showed that women with good Calcium and Vitamin D supply suffer from PMS rarely. Milk, cheese, and co. are great suppliers of these nutrients. Your body can produce Vitamin D itself in the summer months (April to October). Calcium from plant products can be found, for example, in green vegetables, tofu, kidney beans, and fortified milk alternatives.
9. Flaxseed
Flaxseed can be a remedy for digestive problems due to its high fiber content. It also contains healthy omega-3 fatty acids, which can reduce PMS symptoms. A research group from Iran came to this conclusion in 2018. It was previously known that these fatty acids, like ginger, can suppress the formation of prostaglandins.
Conclusion: Best Tips to Reduce PMS
PMS is the premenstrual syndrome that affects many women up to 14 days before their period. Various PMS symptoms can occur, such as bloating, chest pain, impure skin, and psychological problems.
You can fight PMS with a healthy diet. Pay attention to vitamins and minerals such as Iron, Calcium, Vitamin D, Magnesium, and Vitamins B. In addition, essential oils from plants, Omega-3 fatty acids, and L-tryptophan are valuable helpers. You can find them in the chaste tree, ginger, flaxseed, and soybeans.
Sources:
- https://health.clevelandclinic.org/11-diet-changes-that-help-you-fight-pms/
- https://www.health.com/condition/pms/pms-foods