Around more than 90% of women who experience Premenstrual Syndrome during their monthly periods.
So many doctors have done research on this, they said it not only depends on stress or personal history on depression, it may depend on what you eat.
Here’s a list of what to avoid and what to have to manage Premenstrual Syndrome
Foods you need to avoid
1. Salty Foods
Try to avoid salty food as much as possible like potato chips, kurkure, and many other salty snacks. Salty food makes us feel more bloated on a good day. So try to have your food with fresh or dried herbs instead.
2. Try to avoid Alcohol
The research found that Premenstrual Syndrome is associated with alcohol intake, till now we don’t no specific amount that triggers symptoms. Instead of that try to take fruit juice.
3. Drink less amount of Coffee
As we all know Coffee Contains Caffeine, to control Premenstrual Syndrome avoid caffeine consumption.
Better try decaf one month to see its effect on you.
Foods you need to Eat
1. Greek Yogurt
Yogurt contains 10 grams of protein per 100 grams, it also one of the best sources of calcium and vitamin D, which helps to reduce 40% of your PMS symptoms. And choose plain yogurt with no added sugar or sweeteners, you can add fresh nuts to taste.
2. Have pumpkin seeds
For your snacks, you can have Pumpkin seeds. As pumpkin seeds contain Magnesium which helps to reduce water retention & boosting mood.
Almonds have rich of fiber, protein and also have Vitamin B. Try to have your breakfast with almond butter.
Oatmeal is rich in PMS-busting B vitamins, thiamin, and riboflavin. Higher intake of dietary thiamin and riboflavin helps to reduce a PMS.
5. Have 1 egg in your breakfast
The egg has a vitamin D; research has found that having egg can reduce a 41% of your PMS syndrome.
You can have boiled egg or fried egg in your breakfast.
Which is loaded with fats and protein, it also contains vitamin D, having a higher level of vitamin D will help to reduce the PMS Syndrome. Enjoy your salad with mashed sweet potatoes and baked into fish cakes
7. Have Kale
Dark leaf like kale is rich in calcium and magnesium these two minerals that may play important role in reducing PMS.
Calcium supplements also reduce the menstrual mood swings and magnesium could also relieve the dreaded bloat