4 Foods That Help Manage PMS
Do you find yourself craving sweets or something crunchy, like crackers, these days? “Simple carbohydrates only increase your appetite, and fats are not only unhealthy but also hard to digest, which can cause a feeling of heaviness in the stomach», notes Dr. Amy Jamison-Petonic, a dietitian from Cleveland. Include these 4 foods in your diet before your period starts to better manage PMS symptoms.
Article contents:
1. Turkey meat
Tryptophan, found in tender white turkey meat, helps regulate serotonin levels—the hormone responsible for a good mood. In addition, vitamin B6 plays a role in dopamine synthesis, reducing breast tenderness. It’s also important to remember that turkey is an excellent source of protein, which helps maintain energy levels and boost immunity during the premenstrual period.
2. Whole-grain bread
The complex carbohydrates and B vitamins found in whole-grain bread help combat chronic fatigue. Make a sandwich with this bread and chicken breast—it will give you energy and vitality for the whole day. Additionally, whole-grain foods help stabilize blood sugar levels, which reduces mood swings and irritability.
3. Flaxseed
To relieve cramps, try adding 1 tablespoon of flaxseed to your oatmeal or smoothie in the morning. The omega-3 fatty acids in flaxseeds reduce the production of prostaglandins—substances that cause intense muscle contractions. Additionally, flaxseeds are rich in dietary fiber, which supports bowel function and prevents constipation—a common companion of PMS.
4. Spinach
Include a cup of spinach, containing about 156 mg of magnesium, in your breakfast or lunch. This mineral helps flush excess water from the body, thereby reducing swelling and bloating. Magnesium also helps relax muscles and reduce cramps, which is especially beneficial during the menstrual cycle. To preserve as many nutrients as possible, it’s best to steam spinach or add it to quick-cooking dishes.
Spinach soup recipe
- 1.5 liters of water
- 1 onion
- 1 carrot
- 1 potato
- 550 g spinach
- 1 chicken egg
- 1 tablespoon olive oil
- 1 lemon
- Salt and ground black pepper to taste
- Sauté the onions and carrots, which have been finely chopped, in heated olive oil. Cut the potatoes into cubes.
- Bring the water to a boil, then add the sautéed vegetables and potatoes to the pot. After 10 minutes, add the spinach, stir thoroughly, and cook for another 12 minutes.
- Squeeze the juice from half a lemon into the soup and taste. Add more lemon juice if needed. After 5 minutes, season with salt and pepper.
- Let the soup sit for half an hour, then serve.
Dietary Tips for PMS: Try to avoid excessive consumption of caffeine and carbonated drinks, as they can exacerbate anxiety and cause swelling. Eating small, regular meals will help stabilize blood sugar levels and reduce hunger pangs. Staying hydrated is also important—drink plenty of clean water throughout the day to support your metabolism and reduce PMS symptoms.
How micronutrients affect PMS symptoms
Magnesium reduces irritability and cramps by relaxing muscles and improving nerve transmission. A daily intake of 300–400 mg of magnesium helps reduce swelling and emotional swings.
Vitamin B6 regulates serotonin levels, helping to reduce anxiety and improve sleep. The optimal dose for women with PMS is 50–100 mg per day; however, it is important not to exceed the recommended limits.
Calcium reduces physical pain and fatigue by affecting nerve receptors and muscle contractions. A daily intake of about 1,000–1,200 mg of calcium is recommended for PMS.
Zinc supports the immune system and hormonal balance, reducing inflammation and breast pain. The daily recommended intake for women with PMS symptoms is 8–12 mg.
Regularly including these micronutrients in your diet helps significantly alleviate both the physical and emotional symptoms of PMS, improving your well-being without additional medication.
