A proper diet rich in vitamins and minerals can help us alleviate the symptoms of PMS.
Many women suffer from so-called premenstrual syndrome (PMS). As its name indicates, they happen before menstruation and it covers a set of discomforts, such as:
- Headache.
- Inflammation of the breasts.
- Anxiety.
- Fluid retention.
However, the medical community tells us that a healthy lifestyle should be the first step to alleviate PMS. Although the symptoms can be very disabling, for many women a change in lifestyle will be enough to control them.
Below we will tell you a little more about this pre-monthly stage. We will indicate some symptoms and also tips that will be very helpful in this period.
Causes of premenstrual syndrome
The causes are not exactly known, although there are several factors that influence these symptoms. They are believed to occur due to:
- Hormonal changes.
- Decompensations between estrogens and progesterone.
Its effects are aggravated if, in addition, we do not have an adequate diet that helps us prevent such changes. That is why we encourage you to consume vitamins and also essential supplements to prevent annoying and painful PMS.
Symptoms of premenstrual syndrome (PMS)
Each woman will have specific symptoms. Some suffer mainly from headaches, others feel more about mood swings, but in general, there are usually some basic recurring axes:
- Headache, headaches that are sometimes quite strong.
- Bloated belly feeling as if you have gained weight.
- Constipation or diarrhea.
- Tenderness in the breasts, swelling.
- Food anxiety.
- Fatigue.
- Acne.
- Changes in mood: sadness, anguish, melancholy …
- Irritability.
- Fluid retention. Especially at the level of the legs.
- Even transient weight gain.
What vitamins can prevent PMS?
According to a study, women who follow a diet rich in B vitamins hardly develop premenstrual syndrome. Those who do not have a nutrition-rich in these elements are more susceptible to it.
Premenstrual syndrome (PMS) begins one or two weeks before menstruation and, in some women, presents with quite marked symptoms. Enough to prevent them from leading a normal life.
Many of these symptoms can be alleviated with adequate consumption of nutritional supplements with Vitamin B, especially thiamine and ribflavin. But where to find them?
- Foods rich in thiamine: pistachios (the ones that contain the most), white beans, figs and dried plums, brown bread, hazelnuts, garlic, cauliflower, asparagus, artichokes, mushrooms, potatoes, oranges, sea bass, sardines …
- Foods rich in riboflavin: almonds, eggs, chickpeas, spinach, Roquefort cheese, green peas, lentils, corn …
It is recommended that women consume 1.1 mg of thiamine and riboflavin daily. No more is needed. Staying at this limit is more than adequate for the female body and can bring great benefits.
Other suitable supplements for each symptom
Pains and mood swings
To avoid these common symptoms, it may be advisable to increase our consumption of magnesium and vitamin B6. How can we do it? Through an adequate consumption of:
- Peppers.
- Spinach.
- Baked potatoes (skin included).
- Green peas.
- Yam.
- Broccoli.
- Asparagus.
- Turnips
- Tuna and salmon.
- Sunflower seeds.
- Cashew nuts and whole grains.
Likewise, in certain cases, specialists may recommend taking Vitamin B6 capsules.
For fluid retention
It is recommended to increase Potassium in your diet, you can find it in:
- The bananas.
- Papayas
- Mangoes.
- Melons.
- The pears.
- Plums.
- The raisins.
- Kiwis …
For tiredness
- It is recommended to take brewer’s yeast since it also prevents sugar drops.
- You can find this supplement in capsules in natural stores.
- An ideal dose, for example, maybe consuming one a day.
Premenstrual migraines
To alleviate the typical premenstrual and also menstrual migraines we recommend increasing the levels of niacin, present in Vitamin B3.
Where can you find it?
- Once again in the brewer’s yeast. Very rich in this component.
- Also in chestnuts, walnuts, apricots, oranges, strawberries, raspberries, currants, dates, lentils, soybeans, carrots, chicory, asparagus…
- Infusions of ginger and also of chamomile. These are also very suitable for relieving these troublesome migraines during PMS.
Other recommendations
- Sunbathe at least twenty minutes a day. It will allow you to obtain and synthesize Vitamin D, essential for the good metabolism of our body.
- Avoid eating fatty meats and industrialized foods.
- Do not consume coffee in the second week of the menstrual cycle.
- Avoid eating snacks and sweets. It is normal that during this period we feel more anxiety and desire to eat, but these foods are not beneficial at all. Take for example a piece of fruit, it is always healthier.
- Try to keep track of your symptoms. Sign up every month when the symptoms of premenstrual syndrome appear in order to take action: help with vitamin supplements, also reduce coffee consumption… etc.
And remember that, if the discomforts acquire a severe or recurring level, it is important that you consult with your specialist so that they can diagnose your case and rule out other types of disorders.