Studies have shown that PMS (Premenstrual syndrome) affects nearly 15-20 percent of women and many of them suffer so much that their daily routines are drastically affected. Pain killers and hormonal treatments do bring relief, but these are not without side effects. Having to endure that on top of already feeling tired, cramped and irritable isn’t the best of scenarios.

  1. Eat and drink healthy
    So, is there a way out? Research says there is- “.... In terms of fighting cramps and PMS 80 percent of it is nutrition......” Apparently nuts, seeds, fresh vegetables and fruits, low sugar foods are healthy options that keep cramps at bay. A diet rich in calcium and Vitamin D is believed to lower the risk of developing PMS. Low-fat yogurt and milk, fortified orange juice are good options. The fact that dairy has pro-thyroid and pro-progesterone properties and plays a role in metabolic hormone homeostasis thwarts PMS.   
  2. Pumpkin Seeds & cashews
    According to studies, magnesium levels are low during PMS. Pumpkin seeds are full of zinc and magnesium- together they not only reduce water retention but also help ward off anxiety, depression and fight inflammation. Cashews, Brazil nuts, almonds, and pine nuts are rich sources of magnesium too, and help in countering PMS.
  3. Salmon
    Salmon is high in omega-3, as are walnuts and flaxseeds- the anti-inflammatory factor that helps women counter pain and cramps due to PMS.
  4. Fruits and vegetables
    Bananas are rich in potassium, which relieves tension and depression; it contains B6 that helps convert tryptophan into serotonin, which soothes the nervous system. It also has melatonin, which helps fight fatigue, associated with PMS, and aids sleep. Avocados, rich in protein, Vitamin K, different kinds of Vitamin B and oleic acid are effective in treating PMS. Similarly green, leafy vegetable are high in magnesium, calcium, potassium and other nutrients that help alleviate PMS symptoms. Celery, parsley, dill leaves do chip and do their bit.
  5. Chamomile and ginger tea
    PMS has been known to be sleep disruptive, leading to anxiety and insomnia. Chamomile tea helps combat anxiety symptoms, while ginger tea eases abdominal cramping. It also reduces pain as effectively as drugs do.
  6. Dark Chocolate
    PMS increases stress and hence ups cortisol levels. This tends to block progesterone from reaching its receptors, which further aggravates stress levels. Dark chocolate contains a large amount of tryptophan and a mood-elevating compound called theobromine. It can satisfy chocolate cravings without being harmful as its low in sugar. Dark chocolate can do wonders to those who feel depressed and anxious.

You need to drink lots of water too when the body feels cramped and bloated. Eat your quota of vegetables and fruits, get those vital elements in, drink healthy and you can probably ward off the undesirable effects of PMS.

Needless to say, you can carry on your daily routine without the discomfort and cramping that PMS inevitably brings in its wake.

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