Premenstrual syndrome (PMS) is a series of symptoms that women often encounter before their period, so they are often considered a normal part of the menstrual cycle. It is estimated that 8-20% of women experience PMS symptoms 1-2 weeks before their monthly cycle begins. PMS symptoms include physical and emotional changes, including mood swings, becoming more sensitive, or being sad for no apparent reason.
Although the exact cause is unknown, fluctuations in hormones and brain chemicals are thought to play a role in PMS symptoms. In addition, there is evidence that the food and drink consumed can also affect PMS symptoms and their severity. For this reason, here are some food and drink recommendations related to PMS.
Eat Foods High in Calcium and Vitamin D
A study conducted on a group of college-aged women showed that the group of participants with the highest consumption of calcium and vitamin D had the lowest PMS symptoms. Calcium is suspected of affecting the brain to relieve symptoms of depression and anxiety. Meanwhile, vitamin D influences emotional changes.
Don't Skip Breakfast or Other Meals
The hormone storm during PMS can trigger a domino effect on appetite. To avoid excessive hunger, eat regularly throughout the day. If you are sad and have lost your appetite, skipping meals will only worsen the condition, considering that your blood sugar level will also drop.
Don't skip meals too often, ladies!
Pay attention to food intake throughout the month.
Eating a balanced nutritious diet throughout the month is a better approach to PMS than just fixing it when symptoms appear. Therefore, consume a variety of foods with a balanced nutritional content, including fruits, vegetables, and whole grains.
Do not consume sugar in excess.
Sugar can cause changes in estrogen and progesterone levels, leading to decreased levels of serotonin in the brain. Serotonin is a hormone that acts as a neurotransmitter or carrier of signals between nerve tissues. These changes can trigger mood swings and other PMS symptoms.
Limit Salt Consumption
Because almost all foods from bottles, cans, or packages have a high salt content, it is almost impossible to eliminate sodium completely. However, limiting salt consumption can help relieve uncomfortable symptoms of bloating and reduce water retention in the body during PMS. If it is difficult to limit it, then increase water intake to help the body eliminate excess sodium.
Do Consider Supplements
Apart from getting used to a healthy diet, the first prevention of PMS symptoms can also be done with a combination of exercise, reducing stress, and taking additional supplements, such as multivitamins.
Don't Ignore Other Healthy Lifestyles
Some evidence is that maintaining a healthy weight can help prevent PMS symptoms. Plus, women who are overweight have a greater chance of developing PMS. Adopting an active lifestyle can help you burn more calories and can relieve stress.
PMS symptoms can vary from person to person, but the most common symptoms include mood swings, cramps, bloating, headaches, and fatigue. Along with other ways, paying attention to diet is one way to treat and prevent PMS.
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Reference:
Nierenberg, C. & Zelman, K. M. (2011). 8 Diet Dos and Don'ts to Ease PMS. https://www.webmd.com/women/pms/features/diet-and-pms