It’s that time of the month again. You’re feeling agitated, are having sleepless nights, and no amount of paracetamol seems to be able to stop that pounding headache. Fear not ladies, we hear you loud and clear. Luckily, there are few ways you can alleviate the symptoms of PMS by making changes in your diet.
How to alleviate the symptoms of PMS
One way you can help end PMS is by eating for your hormones. By focusing on your nutrition, it will balance your hormones, leading to a well-functioning body. Prioritise the amount of healthy fats you consume to stabilise the production of cortisol and adrenaline. It will also stimulate ghrelin production, which is the hormone responsible for controlling your appetite and preventing you from developing an insulin resistance. Finally, healthy fats help with fighting inflammation in the body that helps your overall hormonal health. Foods that are high in healthy fats include egg yolks, ghee, avocado, organic extra virgin olive oil, nuts, like almonds, pistachio, walnuts, hazelnuts, etc, seeds, like chia seeds, flaxseeds, and sesame seeds, and fish, like salmon, tuna, sardines, mackerel, etc.
Banish PMS by maintaining a healthy gut
Another way to help banish PMS is by maintaining a healthy gut. When experiencing PMS symptoms, the digestive system is responsible for regulating oestrogen levels which is excreted through your bowels. However, there can be an oestrogen build up in the digestive tract, causing constipation. To prevent this, eat plenty of fibres and probiotic rich foods, which includes food like kefir, yoghurt, mushrooms, bone broths, and pickles. We've also developed our own supplement to ensure a healthy gut. This supplement supports the liver, kidneys & lungs to process the toxins of city life.
PMS and the power of magnesium
A third way to banish your PMS is through the power of magnesium. By eating foods rich in magnesium, it reduces water retention in the body and regulates the neurotransmitter serotonin, which can have a direct effect on your mood. Research has shown a causal relationship between the level of magnesium and PMS symptoms. Women who were found to have lower levels of magnesium experienced more PMS symptoms than those who had higher levels of magnesium. Some good sources of magnesium include spinach, kale, most green vegetables, okra, peanut butter, edamame, brown rice, and peas.
By taking care of your diet, you can get rid of the most bothersome PMS symptoms and have a more enjoyable month. For more personalised support and advice, learn about our range of Lifestyle + Wellbeing appointments, or to book a Nutrition consultation click here.