Tips on How to Handle Premenstrual Syndrome with this food type

By on 7:25 PM
Tips on How to Handle Premenstrual Syndrome with this food type
Bloating, cramps, aches, headache, pain and swelling in the breast, stress, acne, as well as a volatile mood symptoms of PMS that can disrupt the activity of most women.

However, the symptoms of PMS can be reduced by adding, replacing, or avoid certain foods.

1. Consumption of more fiber.

Eating fiber can reduce the desire to eat foods that may worsen the symptoms of PMS, helps stabilize mood, and reducing fatigue.

Fruits and berries, pears, apples, beans, and peas are some examples of foods that are rich in fiber.

Other food sources that contain lots of fiber is spinach. Spinach also contains calcium which can help relieve the symptoms of PMS.

2. Increase your calcium intake.

Calcium is necessary to cope with the symptoms of PMS. Dairy products are generally rich in calcium, but it is recommended avoided because they contain saturated fat, which can worsen the symptoms of PMS.

Some foods that are sources of calcium besides milk is salmon, tofu, sardines, okra, beans, peas, Brussels sprouts, sesame seeds, and almonds.

These foods can provide benefits as provided by milk and meat, but without the saturated fat. Calcium fortified orange juice and cereals can also help.

3. Increase the intake of vitamin E and Linoleic Acid and Reduce Sodium intake / Sodium.

Some cereals fortified with vitamin E, a vitamin that can help relieve the symptoms of PMS.

Vitamin E can also be found in vegetable oils, vegetables, and nuts. Safflower oil and Poppy seed oil is very good because it contains linoleic acid, which is also beneficial to counteract the symptoms of PMS.

However, make sure to eat fresh beans as sodium or sodium can aggravate the symptoms of PMS so intake should be reduced or avoided.

Stay away from all fast food, canned food or processed foods, as well as chips or snacks that contain lots of sodium.

The healthier the food consumed, the more it can reduce the symptoms of PMS are disturbing.

4. Add intake of vitamin B6 to overcome bloating and depression.

Another important vitamin to be added in the premenstrual diet is vitamin B6.

Food sources that contain vitamin B6 include spinach, salmon, chicken breast, cod, snapper, turkey, peppers, and whole grain cereals.

Moreover, rice, pasta, artichokes, potatoes, sweet potatoes, and cassava is an option for sources of vitamin B6 are also good.

5. Limit your intake of caffeine, sugar, and alcohol.

Caffeine and sugar are known as one of the causes that can aggravate the symptoms of PMS.

Limit your intake of caffeine in soda, coffee, tea, energy drinks, and chocolate, and sugar in candy, pastries, jams, jellies, syrups, beverage cans, dried fruit, and fruit juice.

The study also found that women who consume alcohol tend to have more symptoms of PMS even worse.