Did you know that diet can help you control the famous premenstrual syndrome? Depression, irritability, mood swings, discomfort… 8 out of 10 women experience emotional and physical changes when their period begins.
Calcium: an essential
A diet rich in calcium would reduce the onset of premenstrual symptoms. In an American study, researchers asked 500 women to take 1200 mg of calcium supplements or placebos every day for 3 menstrual cycles. By cycle 3, physical and psychological symptoms were halved in women who received the calcium supplement!
Eat at least 3 servings of calcium-rich foods every day, such as milk, yogurt, and hard cheeses.
Complex carbohydrates on the plate
You know sugar cravings? According to some scientists, the consumption of carbohydrates would cause chemical changes in the brain and have a positive effect on the mood of women suffering from PMS.
Frequent small meals high in complex carbohydrates (whole grains, vegetables andfruit) can help alleviate mood swings caused by PMS. And avoid sweets and pastries that only add more calories!
S alt: watch out for swelling
Fluid retention and abdominal swelling are among the many symptoms associated with PMS. Limit your s alt intake and you'll feel lighter!
Limit your consumption of table s alt, s alty foods (chips, deli meats, etc.) and processed foods (commercial cookies, prepared and frozen meals, etc.).
Unnecessary supplements
Although taking a daily magnesium supplement of 200 to 400 mg would also help relieve PMS-related symptoms, its effects would be less effective than a calcium supplement. As for vitamin B6 supplements, they would not help reduce the discomfort associated with PMS. In addition, in high doses (over 100 mg per day), vitamin B6 may have adverse effects on the nervous system.
He althy eating habits can help reduce PMS-related symptoms: a diet low in fat and s alt, and high in fruits, vegetables, and whole-grain cereal products. Top it all off with stress management techniques, a good night's sleep and regular physical activity, and you'll find your sunny days back!
