Decrease Your PMS Danger Zone
PMS. There it is. It is those three letters that haunt you, and those around you, for at least a few days every month. It is an unavoidable part of life, and something that all women, and the men that love them, have to learn to deal with. Does this mean that there is nothing you can do to lower your stress, emotion and mood swings during that time? Absolutely not. There are a number of pills, creams, recipes and expensive products that "guarantee" to make you feel better and lower the effects of PMS. However, the truth is that there are also a number of simple foods and nutrients that you can start consuming this instant that will help you get through it each month. Make your PMS bearable and feel better overall by taking advantage of these foods and nutrients that fight PMS.
Calcium
Studies for years have shown that there is less calcium in a women's system when she is experiencing PMS. During ovulation, your calcium levels will lower and can intensify bloating and mood swings. Taking a calcium supplement with 1000-1200 milligrams of calcium daily can go a long way. Other calcium-rich foods such as low fat dairy foods like yogurt, cheese, skim milk, and broccoli and white beans can help your body fight off those life altering side effects of PMS.
Vitamin B6
Vitamin B6 is necessary for your body to produce dopamine. Dopamine is a very important mood neurotransmitter, and without it you are more susceptible to depression, breast tenderness and irritability. While the research is a little bit more inconclusive than the studies revolving around calcium, you really have nothing to lose when it comes to Vitamin B6. It is quite easy to find foods that are rich in Vitamin B6, including whole grain breakfast cereals, chick peas, wild salmon, bananas and oatmeal. As you can see consuming Vitamin B6 doesn’t mean that you have to break out of your diet either.
Magnesium
Relatable to calcium, it has been shown that women with PMS have lower levels of magnesium in their bodies at that time of the month. Magnesium rich foods can improve your overall mood and cut down on water retention. And who wouldn’t love a little less water retention while dealing with PMS? There is nothing more irritating than bloating at times, and consuming some extra magnesium is a great way to curb the effects. Just like Vitamin B6, you can get the benefits of magnesium quite easily and without cheating on your diet. Some foods you can look at incorporating into your nutrition plan include, potatoes with the skin, sunflower seeds, wild salmon, peanuts and peanut butter, brown rice, chick peas, whole grain bread and spinach.
Extra Tips and Food to Avoid
There is a quick look at some the PMS fighting foods that you can start to use to your advantage. However, there are also some extra little PMS fighting tips and foods to avoid that you should keep in the back of your head, when you know that it is about that time of the month.
-Cut out salty foods as much as you can. Salt has the ability to increase water retention and can worsen the effects of bloating.
- Cut down on alcohol. Alcohol can increase the feeling of tender breasts in the premenstrual stages and can lower your blood sugar levels. Even if you cannot avoid alcohol altogether, try not to binge drink during the premenstrual cycle.
-Cut down on caffeine. While you may think that a nice cup of coffee will help you get through the day, it can up your irritability levels in an instant. Opt instead for herbal teas and decaffeinated beverages whenever you can.
-Fall in love with Chamomile tea. Chamomile is particularly helpful in relieving muscle spasms and reducing the pain of menstrual cramps. On top of this, it can also reduce tension in your body and leave you feeling less irritable.
PMS is one of those little things in life that you simply cannot avoid. However it doesn’t mean that you have to deal with the irritability, bloating and mood swings lying down. Take these tips to heart, switch up your nutrition plan and get fighting PMS today. Good luck and get ready to kick those nasty side effects.
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