Written by Allen Walker
Reviewed by Womenrx.org
Allen Walker

Reviewed by Womenrx.org

Written by Allen Walker

Premenstrual syndrome hits you in mid of the week and you are likely to feel irritated, bloated, and tired. While most women feel they cannot do anything much about it, there are ample of things that they can consider. One of the primary steps is to indulge in exercise accompanied by changing your diet. 

Exercise and diet go hand in hand and certain natural ways can help to improve the symptoms and signs.

Here are the 6 dietary changes that one needs to consider. 

1. Indulge in the consumption of fruits and vegetables

One needs to consider intaking leafy greens and fruits to improve the nutrient requirements in the body. You can add the veggies like Swiss chard, kale, or turnip greens to improve the iron and Vitamin B on your plate. To make the plate more colourful, you can choose the fruit of your choice.

2. Vitamin D

Besides, you need to improve the Vitamin D requirement. Food such as oysters, salmon, and sardines can be consumed. Replenishing the requirement of Vitamin D helps to reduce the symptoms of PMS as well as helps you to stay relaxed later too. The supplements of Vitamin D are the best option when you do not find any other suitable sources. 

3. Eat complex carbs

When we discuss about complex carbohydrates, the food is usually comprised of three or more natural sugars and is full of fiber. The food belonging to the complex carb category enters the bloodstream and slightly increases the insulin level. Consumption helps to stabilize the mood and control the cravings.

One can include the consumption of lentils, unprocessed oats, potatoes, and pumpkins.

4. Limiting the booze

Boozing helps you feel relaxed, yet there are times when you have disrupted sleep due to boozing. Boozing not only hampers your good night’s sleep but is likely to trigger PMS symptoms. 

5. Include iron-rich food

Before and after periods, one needs to improve the iron intake and this is to be alerted every month. A diet should include lean cuts of meat and other necessary food that improves the deficiency of iron. If you do not wish to consume red meat, you can consider using iron supplements.

Besides, the consumption of iron-rich food helps to avoid anemia conditions. 

6. Limit caffeine

Similar to liquor, caffeine hampers your sleep and hence one needs to consider restricting the consumption of caffeine too. If you feel to enjoy a hot cup of coffee, you can drink it at least 4-6 hours before you hit the bed. 

Limiting caffeine consumption, ensure your sleep is not disrupted and helps you to have the relaxed symptoms of PMS. 

There are a few other tips such as snacking on nuts, drinking plenty of water, and many other that can help you feel relaxed and improves the PMS symptoms.