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How to Ease PMS with Nutrition?

How to Ease PMS with Nutrition?

PMS symptoms, in other words premenstrual symptoms, bother, as the name indicates, just before menstruation, in the final stage of the menstrual cycle. However, symptoms may occur even after ovulation, and they can be both psychological, and physical. Up to 80% of women have some degree of symptoms, such as depression, irritability, bloating, and different kinds of pain. The cause of PMS symptoms is not exactly known. The symptoms are usually at their worst with 35-45 years old women.

“I feel great!”, said literally no one who was bleeding out of their vagina, ever in the history of periods.

Despite what most traditional period product commercials would have you believe, we don’t bleed blue liquid and play tennis in white skirts when we’re on our periods. But you know that. Periods bring some really unpleasant side effects along with them.

PMS symptoms are normal, and only 5-10% suffer from premenstrual syndromes, which affect everyday life and consequently demand medication. The symptoms may also effectively be eased by domestic means, like exercise and a wide variety of familiar foods offer relief.

Because, real talk, PMS can make you go from total queen to quivering pile of mush in 2 seconds flat. By adding in some key nutrients to your diet, you’ll be well on your way to being the reigning ruler of your uterus and banishing the yucky side effects that occur during her monthly tantrum. Here’s a rundown of the most common PMS symptoms and the foods you can eat to ease them.

To fight a case of insomnia

Nothing brings a night of tossing and turning quite like the fluctuating hormones that accompany your period. To make matters worse, not getting enough sleep could make you more susceptible to pain. So how can you get more ZZZ’s when you’re PMSing? It could be as easy as eating foods that contain melatonin like pineapples, bananas, tomatoes, or barley. Melatonin is a hormone that you produce naturally and is directly correlated with healthy production of reproductive hormones like estrogen and progesterone. Eating foods that contain it could mean a night of dreaming, instead of being up watching bad Real Housewives reruns all night.

To boost your mood

Do you get moody when you’re on your period? What about the week before? You’re definitely not alone in that. Boosting your intake of complex carbohydrates and Omega-3’s can make you feel so much better. Whether you’re dealing with PMS-induced depression, anxiety, or just a little short-tempered, these nutrients will do you good.

Omega-3’s are a fatty acid that function similar to antidepressants, boosting your serotonin levels (that’s a happiness hormone!) and lifting your spirits. Complex carbs, like green vegetables, lentils, and whole wheat pasta, boost serotonin, too. They also give you a steady supply of energy, which can help ease cravings.

To beat the bloat

If you’re like many people who find that their period makes them bloated, you’re going to want to load up on the fiber. Seems counterintuitive, right? While fiber does fill you up, it can also help move things along, so to speak. And no, I’m not telling you to drink a glass of Metamucil (ya know, the weird orange drink that most of our grandparents drank after dinner?). Some yummy fiber-rich options are broccoli, brussel sprouts, and artichokes. Oh? And stay away from the salt, it might only make your bloating worse.

To clear your skin

Hormones do more than just affect your mood. They can cause your skin to break out, but you may try and clear up that hormonal acne with a healthy dose of Vitamin A. This vitamin is fat-soluble, meaning it gets stored in your tissue. It also fights double duty, protecting your skin from harmful UV rays. Dark, leafy greens are the easiest source of this miracle vitamin. A big salad or some sauteed greens will do the trick!

To ward off cravings

This pesky symptom of PMS needs no explanation. We all have cravings, as varied as they may be. And, though we try, temptation often gets the better of us and we’re left with a mouth full of regret and a bed full of Oreo crumbs. Oh, just me?

Anyways, cravings are a pretty normal part of PMSing but can be kept at bay by eating a breakfast rich in protein and healthy fats. Even if you’re not someone who wants to eat a big meal first thing in the morning, starting the day with a good breakfast can help you combat cravings all day. Think: eggs, cottage cheese, or a pronut.

To soothe that headache

Menstrual migraines are no joke. Headaches before or during your period often happen due to low levels of estrogen. And since there’s nothing you can do about fluctuating hormones, you can take back control of your brain space by adding some headache-fighting foods to your menu. Foods rich in magnesium are ideal because the super-nutrient can affect the chemicals and receptors in your brain. Beans, nuts, and leafy greens are all great sources of magnesium. Whether you chow down on some cashews (they contain 83 mg of magnesium per 1 oz) or whip up a scrumptious dessert with dark chocolate (95 mg per square!), your brain will thank you.

To calm your cramps

What kind of person would I be if I didn’t tell you how to eat your way to a cramp-free period? Ok, your cramps may not completely disappear but I can tell you that any combination of the above nutrient rich foods will set you on a path to a better period.

To keep things smooth, wherever you are in your cycle, try MOODSMOOTH SUPPLEMENT, that combines Vitamin B6 - which helps keep your serotonin and dopamine levels on point - with magnesium - the MVP of hormone health - and Pycnogenol® - powerful flavonoid -   to create a daily, dream team dose of wellness



Pay particular attention to get enough of these nutrients, foods and vitamins:


It has been found out that magnesium facilitates the PMS based irritation. In addition, it is an important nutrient to the muscles, which means that magnesium plays a key role in the prevention and treatment of menstrual pain and cramps. Good magnesium sources are for example nuts, vegetables and almonds.


In several studies calcium and vitamin D have been found to facilitate both the PMS symptoms and menstrual cramps. Dairy products, such as plain yogurt, almonds, figs and tofu are excellent calcium sources. You can fill up vitamin D with, for example, eggs and salmon. It is an important basic vitamin in our everyday life but also in the treatment of PMS symptoms. In particular, people living in the Nordic countries it is essential to pay attention to adequate vitamin D intake during the darkest months.


Omega-3 and other good fats are good building blocks for hormones, and thus help to keep your mood high. Salmon also contains this mood-booster. In addition, for example, chia seeds, beans and nuts contain omega-3.


Fibers keep the stomach in condition and digestion operational. Many of the good fiber sources also contain vitamins B1 and B2 which have been shown to play a significant role in the prevention of PMS symptoms. So enjoy plenty of vegetables, fruits, such as avocados and bananas, and brown rice to get enough fibers.


Foods to avoid:


Although crisps cry out your name on the shelf, they contain plenty of salt which just makes you feel uncomfortable and swollen. Also sweet craving strikes easily many of those who suffer from PMS symptoms. However, the sugar provides an effect of hormones such as estrogen production. However, sugar has an effect on the production of hormones such as estrogen. This in turn effects among others the serotonin levels of the brain and the mood swings become stronger. Fill the stomach with fruits; they are sweet, but are rich in fibers keeping you feeling full for a longer period. This will also help you to avoid temptations more easily.


Caffeine often exacerbates both PMS symptoms and menstrual cramps. So try to keep your caffeine intake at minimum. Replace black tea with soothing chamomile tea and drink coffee only for up to two cups during the day.

Make sure to drink enough water! It relieves the worst swelling and keeps your stomach working.

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