HEALING PMS WITH FOOD.
Pre Menstrual Syndrome includes changes in mood and emotions, physical health, and behaviors that develop between ovulation and the start of the period (roughly the 2 weeks before the period) lasting until a few days after your period begins. It shows up consistently each month.
Most bothersome symptoms;
Cramps, bloating, acne, breast tenderness, and mood swings.
Adopting a healthy diet and lifestyle will ease these issues
Consume almonds or hazelnuts as they contain vitamin E to reduce pain. Magnesium and vitamin E supplements before and after periods start act as antispasmodics. Kale is a rich source of magnesium. What’s more, Healthy fats that contain linoleic acid which helps to reduce the prostaglandin that is responsible for spasms: Salmon, sardines, flaxseeds, pumpkin seeds, sunflower seeds, and sesame seeds;
consume on a regular bases.
Avoid dairy, red meat, rapeseed oil and other vegetable oils as they are high in the inflammatory omega 6 that increase cramps.
Caused by compromised microbiome, chronic stress, and nutrient deficiencies (e.g.
magnesium). Magnesium relaxes muscles and eases constipation. Add probiotics and
magnesium rich foods and supplements if necessary.
Anti-bloating juice (2 beets, 2 carrots, 4 celery, and 1 lemon).
Worst foods are caffeine, salty foods, and dairy.
Reflects excess estrogen. Acne medications come with their cost on health; they may lead to depression, liver dysfunction, and gut issues. Consume a lot of leafy greens especially coriander, root vegetables to increase vitamin E, healthy fats (oily fish, nuts, and seeds), zinc rich foods, and supplement with the evening primrose.
Worst foods include dairy, processed soy, peanuts, vegetable oil, caffeine, and gluten.
4. Breast tenderness
High estrogen leads to swollen ducts and hence the pain. Consume vitamin E rich foods (almond, sunflower seeds, spinach, chard, kale, avocado, mango, and kiwi). Vitamin E is a powerful antioxidant that calms inflammation. As well as evening primrose oil.
Worst foods are caffeine and dairy.
5. Mood swings
Practice mindfulness techniques; meditation, yoga, and other kinds of breath work. Manage stress and carve time each day for relaxation. Focus on getting enough sleep and sunlight and fresh air during the day. Stay hydrated and move.
For more information visit www.floliving.com/pms-guide
By Dr. Noha Elshatshat
Noha is a Dr of Medicine, a certified Functional Nutrition Counsellor and Mother who lives in Cork. You can contact her at; https://healingjourney.blog/