Sometimes even a minor incident, like your child putting on his shoes at a very slow pace when you are already late for work, can trigger an outraged response in your mind. Then, on your way to work, you get a severe case of abdominal pain. And then you remember – of course, you are about to get your period, and even before that, you will get a visit from your good old friend PMS. A friend? More of an enemy. You ignore it, try to resist it, but it keeps coming back every month bothering you and those around you. Nobody is safe from your mood swings, even your friends and co-workers.
And this is only one example of approximately 150 possible symptoms of PMS. Others include bloating in the lower abdomen, lower back pain, craving for sweets and carbohydrates, sore breasts, poor concentration and forgetfulness, drowsiness, irritability, anxiety, aggressiveness, insomnia, a decrease in the libido, diarrhea or constipation and sudden bursts of crying.
We don’t have it easy, but fortunately these symptoms can be alleviated. Can you guess how? A simple healthy diet and exercise can have a large effect on your well-being.
Your don’t have to get rid off all of your bad habits. It is recommended that you start working out a bit more and go on a PMS diet at least 10 days before your menstruation and its unwanted companion PMS arrive.
You better skip your second (third, fourth …) cup of coffee or green tea, as these drinks can severely increase PMS symptoms.
It is also recommended to give up alcoholic beverages, cigarettes, white sugar, butter, processed oil, eggs, fried foods and high-fat dairy products. It is very important to try to give up sweets as well. Because, if you manage to eliminate sweets from your diet, you can expect to have a lot less desire for them.
Foods that reduce premenstrual agony:
SALMON, WALNUTS AND LINSEEDS
Fatty foods are not recommended in the second half of the menstrual cycle, but that doesn’t include healthy omega-3 fats. Mackerels, salmon, avocados, linseed and walnuts are some of the foods that are rich with those fats. Include them in your daily diet and you will get through your premenstrual pains much more easily.
High potassium levels eliminate excess water in your body. They also stabilize your blood sugar levels and increase the production of the hormone of happiness. A banana is also a good substitute for unhealthy sweets.
SPINACH AND BROCCOLI
PMS symptoms can be further alleviated by an increased intake of iron found in green foods – spinach, Swiss chard, broccoli, cauliflower and cocoa. This mineral can reduce headaches, nervousness and a bad mood.
They contain a lot of plant fibers and natural carbohydrates, which ensure a good digestion and hormonal balance.
Yogurt can effectively raise the calcium levels in your body, which are significantly lowered during PMS. Sufficient calcium levels guarantee a better mood.
Almonds contain a high proportion of vitamin E, which helps with problematic skin, sensitive and painful breasts and irritability.
A healthy diet on its own is not enough for our physical and mental well-being. It is also important to try to reduce daily stress and try to get at least eight hours of quality sleep. Do not forget to include some relaxing activities, such as yoga, getting a massage or a warm bath.
The next time you get annoyed by your loved ones, business meetings or even by local or foreign political affairs, just remember that song with the famous upbeat chorus: “Because I’m happy,” eat a banana and go for a walk in the sunshine. If it is possible, go by yourself, if you can, of course, afford such a privilege ☺!