Stomach cramps, bloating, cravings for food, unbearable pain, all these are common during periods and can make life miserable for women. Bad food habits can make things worse for you. For example, eating food that has sugar increases the level of estrogen in the body and can make the PMS worse.
Cravings go into overdrive at this time. However, a little self-control and some good eating habits can help see you through the phase. This is the time when your body desperately needs nutrients and maintaining a balanced diet ensures that.
Here are a few things that you should include in your diet:
· Green Vegetables
When you are menstruating, you are likely to face iron deficiency. Most green vegetables, such as spinach, kale and Swiss chard, are rich in iron and help you meet the demands of the body. You can incorporate them in a salad or include them in your meals. However, be careful not to eat too much of leafy greens since it can even cause bloating.
Bananas are the God’s biggest gift to mankind. They are the leading source of potassium and vitamins, and all you need to do is peel off the cover and eat them. They also help in regulating bowel movements and counter the problem of diarrhea during periods.
Before you jump for joy, you should know that we are not talking about the milk chocolates, chocolate cake or cookies. What we are talking about here is the highest percentage of dark chocolate you can find. It has antioxidants and is a good source of magnesium, which helps in reducing mood swings and regulates serotonin. Moderation is the key here. Have small amounts, since too much of chocolate can lead to unwanted weight.
· Nuts and Seeds
These little foods are rich sources of many nutrients and are easily available in the local markets and grocery shops. Just make sure you do not eat the salted and candied versions, since this could lead to water retention.
This is your time to show your off cooking skills and put your knowledge into practice. Yogurt is a source of calcium that reduces PMS and relaxes the muscles. It also promotes healthy digestion. So, try yogurt parfaits, smoothies and sauces, and stick to what gives you the best results.
This green vegetable has high fiber content, which is required to ease bloating. It also is a good source of calcium, Vitamin A, C, B6 and E, potassium, and magnesium, all of which help alleviating PMS symptoms.