Foods for a stressfree PMS

Research proves that a hormonal imbalance, a vitamin and mineral imbalance, electrolyte imbalance that has resulted due to diet deficiency or a lack of vitamin uptake by the body or as a result of poor circulation are some of the primary causes of PMS. The symptoms include bloating, sleep disturbances, weight gain, constipation, diarrhoea, mood swings, anxiety, water retention, tenderness of breasts, food cravings, and a general feeling of not being in control. For some they are less severe than others. In order to rectify any vitamin, mineral or electrolyte imbalance that causes PMS, the normal route is to correct it with the help of a right diet.

Discipline your sugar craving:

The insulin binding capacity of the body cells changes after ovulation (which occurs two weeks before a period), which affects the response to sugar in the diet. The ideal way to decrease sugar cravings is to do away with sugar from your diet. Regular meal timings will go a long way in maintaining steady insulin levels.

Reduce intake of fat:

Fat accelerates PMS. The less the fat consumed the

lower your oestrogen level, which in turn reduces PMS.

Cut down on salts:

Water retention occurs due to excess salt in diet leading to breast tenderness, weight gain, swelling on the face and ankles and an overall bloated feeling. Hunger, weakness and irritability are triggered due to excessive salt.

Intake of fibre:

PMS symptoms are triggered due to excessive oestrogen and fibre helps clear oestrogen. Have more wheat bran, oat bran, and vegetables during two weeks prior to periods.

Go slow on coffee:

Caffeine alleviates changes in blood sugar, which lead to food cravings along with headaches, weakness, and irritability.

Vitamin and mineral supplements:

Vitamin B fights PMS by fighting stress, vitamin E prevents breast tenderness. Calcium and manganese supplements help overcome depression, irritability, headaches, mood swings, abdominal cramps, bloating, and backaches.

Exercise regularly:

Those who exercise moderately for a full cycle experience less water retention and irritability.

PHOTO: ISTOCK Having more vegetables and fruits alleviates PMS