Although direct links between premenstrual symptoms and diet are sometimes speculative, it is clear that a balanced diet, minus unhealthy habits, contributes to overall good health and milder premenstrual symptoms.
Eating a balanced diet consisting of low-fat and nutrient rich foods is a natural way to combat symptoms of premenstrual syndrome.
Avoid caffeine consumption. The energizing effects of caffeine contribute to anxiety, irritability, and insomnia. Caffeine also increases mood swings and breast tenderness/swelling. Caffeine also acts as a diuretic, which causes a more rapid loss of vitamins and nutrients. Reducing your caffeine intake, especially during the two weeks before menstruation, will reduce these negative side effects and result in a pleasanter premenstrual experience.
Avoid smoking and alcohol consumption. Your body’s natural processes may be disrupted by nicotine and alcohol consumption. It may make it difficult for your body to maintain consistent hormone levels. Additionally, Alcohol and nicotine can also influence mood, increasing feelings of depression and anxiety. Alcohol may deplete your body of necessary B vitamins and magnesium.
Limit refined sugar and salt in your diet. Fluctuating blood sugar levels can aggravate premenstrual symptoms by influencing mood and energy levels. Sugar also contributes to anxiety, moodiness, and fatigue. Sugar can also influence hormone levels and amplify symptoms of premenstrual syndrome. Limiting your salt intake is also important because salt contributes to water retention, breast swelling/tenderness, and weight gain.
Exercise, Rest, and PMS
Regular exercise reduces feelings of stress and depression to effectively improve mood. Exercise stimulates the release of endorphins, which act as mood boosters. Gradually increasing your physical activity to thirty minutes of aerobic activity four or five times weekly is often recommended.
Practicing relaxation techniques, such as yoga and meditation, also reduces stress and improves mood. Regularly practicing relaxation techniques will result in more pleasant premenstrual experiences by removing factors, like excess tension, that frequently aggravate premenstrual syndrome.
Getting an adequate amount of sleep will improve mood and promote good health.