BEAT THAT PMS BLUES

All you need to do is eat right and exercise.

23rd  October, 2019

Three out of four women suffer from Premenstrual Syndrome (PMS) like tenderness in the breasts, bloating, mood swings, food cravings, fatigue and irritability. Women can experience PMS one to two weeks before the actual menses begins. While there are a few off-the-counter drugs that relieve pain and stomach cramps, there’s nothing quite like good nutrition and a proper exercise regimen to help reduce PMS symptoms and increase your energy levels. Here’s a complete lowdown…

FOODS TO AVOID:

1. Salty, baked and sugary foods
2. Artificial sweeteners (aggravates the colon)
3. Caffeine (makes you jittery and increases anxiety)
4. Skipping meals

FOODS TO ADD

FATS:

• Omega 3 (curbs menstrual pain)
• Fatty fish
• Nuts and seeds
• Supplements

CALCIUM:

Calcium can help soothe cramps. Opt for a banana milkshake or have yoghurt with berries and pumpkin seeds. Spinach, sunflower seeds and tofu are also rich sources of calcium.

CHAMOMILE TEA:

Sip on some chamomile tea—it may help relieve muscle cramps, ease anxiety and irritability caused by the hormone shift during this period.

HEALTHY DESSERTS:

Shifting levels of hormones like progesterone and estrogen can cause decreased levels of serotonin. This could lead to cravings for carbohydrate-rich and/or sugary foods.

• Chocolate sandesh
• Pineapple slices/frozen fruit
• Peanut butter
• Dark chocolate

IRON-RICH FOODS:

• Date fudge
• Hummus

HYDRATE AND EXERCISE:

• Go for a walk or aerobic exercises like swimming
• Practice yoga