Complex carbohydrates, such as whole grains, contain vitamin B, which helps alleviate headaches, depression and fatigue. Complex carbohydrates also come in the form of nuts and beans. Consuming these complex carbohydrates promotes serotonin production, a hormone that makes you feel happier and calmer. So go ahead and have that whole-grain pasta and bread without feeling guilty.
Many women claim they crave chocolate around that time of the month — more so than usual. The good news is that chocolate has many health benefits that help alleviate PMS symptoms. Stick to dark chocolate made with at least 60 per cent cocoa to minimize sugar content and gain more health benefits. The magnesium in chocolate will help lighten your mood, minimize bloating and reduce anxiety. But be careful not to overindulge in chocolate, as the caffeine and sugar could counteract the effects of the magnesium and still make you bloat.
Consuming dairy products like milk and cheese is an effective way to combat PMS, and you'll be getting many other essential nutrients, such as vitamins B, C and E, calcium, zinc and magnesium. What's more, dairy foods keep your bones strong, which is always a plus!
Foods rich in omega-3 fatty acids help decrease PMS symptoms. Tuna, salmon, scallops and sardines are all rich in these fatty acids. If you're not a fan of fish, try broccoli, flaxseeds and walnuts to help combat PMS.
These foods aren't just healthy in general; they're also known to ease PMS specific symptoms. Spinach and dark lettuce are packed with vitamin E, which has been found to reduce breast tenderness, a common PMS symptom.
While you should attempt to eat these foods before and during PMS, try to avoid caffeine, sugar and salt, all of which increase bloating and may make your PMS symptoms worse.
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