Thursday, November 15, 2018
PMS : Cheer Up Your Mood Ladies!
A big shout out to all you girls out there for those days when you are feeling low, need a day off from work but can’t, have mood swings, want to just lie down and cry over the abdominal pain and most of all just be yourself and not want any disturbance from the outer world. We are all in it and can share the similar feeling! So here we are to cheer you up and give you some good news.
There is plenty of stuff on the plate which is totally yours during these 5-7 days of the roller coaster feeling.
What is PMS?
PMS (Pre Menstrual Syndrome) is a complex mood symptom which worsens usually a week prior before the onset of the menstrual cycle. Irritability, fatigue, restlessness, low concentration, depression etc are one of the most common symptoms noticed. Some physical symptoms like bloating, acne, appetite changes, tenderness of breasts can also be noticed.
So how do we deal with it?
• Eat 6 meals – small quantity meals at regular time interval which will keep your sugar levels up and keep your mood cheerful.
• Ensure you get enough calcium regularly
• Have good Intake of Vitamin E rich food items.
• Avoid your alcohol consumption.
• Cut down on your salt intake.
• Have a lot of potassium rich food.
• Drink plenty of water which will avoid bloating.
So let’s keep these foods items in the grocery list every month-
Bananas and pumpkin seeds: PMS can give you lots of water retention. Magnesium is a great way to reduce water retention. Bananas and pumpkin seeds serve the purpose. Bananas are rich in melatonin that regulate the body’s rhythm and give you a good night’s sleep.
Quinoa: It is high on fibre; it has double the amount of fibre compared to the other grains. It is rich in iron and Vitamin B12 which gives your body fuel during this stressful condition. The complex carbohydrate in it also helps you avoid mood swings.
Broccoli: Broccoli has calcium, vitamins A, C, B6, and E, potassium, and magnesium — nutrients that help alleviate PMS symptoms. It also contains fibre that helps avoid bloating. Broccoli contains 91% water, so intake of this green vegetable reduces puffiness, gas and fatigue.
Salmon: this is a super-rich food in Omega 3 fatty acids that helps in menstrual relief. Many researches have
stated that those women who received a 6 gm daily dose of fish oil had considerably less abdominal pain and cramps.
Avocado: another fruit rich in Omega 3 fatty acids that fight inflammation and reduce pain caused by menstrual cramp.
Yogurt: A low fat one is usually the best form. Yogurt is rich in probiotics that keep you away from gas and bloating and a good source of calcium that is well known to keep you away from depression.
Sweet potato: a rich source of Vitamin B6, it is well known to keep your mood and energy levels elevated.
Ginger: it helps to reduce your mood swings and bloating.
Additional tip: Eat bananas as much as you feel like these 5 days. Quinoa boiled well with a dash of broccoli and some pumpkin seeds can make a good breakfast option or an avocado dip (squashed avocado with little lemon juice and some yogurt.
Treat yourself ladies because you’re special!
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