FOODS TO HANDLE PMS
Premenstrual syndrome (PMS) is a condition where about 50 to 80% of women undergo an emotional imbalance prior to the start of their periods. One’s diet can have a profound effect on the severity of PMS. Knowledge of how some foods affect PMS may help in handling these symptoms in a better manner.
SYMPTOMS
■ Sugar craving: Most women crave desserts during PMS as it satisfies hunger and boosts their mood by increasing serotonin levels. Serotonin is the ‘feel good’ chemical released after consuming carbohydrates. However, sugars quickly push the pancreas to produce more insulin, which in turn lowers the blood sugar, thus leaving one even more depressed and moody. Have five to six mini meals a day as it will inhibit your sugar cravings and keep your blood sugar steady.
■ Coffee need: Caffeine can worsen symptoms of PMS as it increases breast tenderness and anxiety. If you are a regular coffee drinker, drink less coffee four to seven days before your period begins.
SOLUTIONS
Few nutrients can keep your hormones at an optimal level, which play an equally important role in alleviating menstrual pain.
■ Calcium: It can reduce menstrual pain; decrease premenstrual water retention and ease the feeling of bloatedness. It also stabilises the mood swings and improves concentration. Usually the problem lies in calcium retention. Most of us lose 70% of the calcium that we take in. Excessive animal protein, extra salt and sugar may leach out calcium from the body. Banish the salt shaker from the dining table and say no to sugar. Limit yourself to two cups of coffee per day. Have more of green leafy vegetables and legumes, and opt for coconut water, buttermilk, carrot or fresh lime juice. Avoid aerated drinks as the phosphorous in aerated drinks hampers calcium absorption and retention.
■ Vitamin B6: It inhibits the sensation of pain and helps in controlling oestrogen levels. Bananas are a rich source of vitamin B6. Snack on nuts and incorporate beans and whole grains into your diet.
■ Phytoestrogens: They are plant oestrogens and are found in soy products, vegetables, fruits and legumes. They help to prevent fluctuation in hormone levels and reduce menstrual pain.
■ Vitamin E and evening primrose oil: Both are known to be very effective in the treatment of pain and discomfort related to PMS.