By, Dt. Aastha, Dietitian/Nutritionist
PMS is very common among almost 70% of the women all over the globe. Symptoms such as headaches, bloating, moodiness, breast tenderness, etc are what you experience before the periods. All these symptoms you undergo are collectively called PMS (Pre-Menstrual Syndrome). There are certain foods which can be included in your diet in order to overcome or reduce symptoms of PMS.
Here is a list of all essential food which you should include in your diet, in order to prevent PMS-
1. Low-Fat Yogurt:
Low-fat yogurt is an excellent source of calcium. Calcium rich dairy products help in reducing the risk of PMS. So whenever you feel hungry, have a bowl of low-fat or fat free yogurt mixed with fruits.
Eggs are rich in proteins. Start your day with omelets or boiled eggs to maintain your energy level throughout and experience less fatigue.
3. Fresh Fruit Salads:
Fresh fruit salads with a modest portion of oranges can be included in your evening snack. These fruits are rich in potassium which helps in keeping you energized and active. Such a fruity snack can also go a long way in reducing your mood swings during PMS.
4. Pumpkin Seeds:
Pumpkin seeds are rich in magnesium which helps to somewhat alleviate the headache you experience during PMS. This is because the magnesium content relaxes the blood vessels, thus resulting in lesser headaches.
5. Lots of Veggies:
Add a fair amount of vegetables in your bowl, especially steamed broccoli. Vegetables are rich in calcium, potassium, minerals, vitamin A, C, B6, D and magnesium. All of these help your body fight the various signs of PMS and regulate fluctuating hormones.
6. Increase Water/Fluid Intake:
Your body loses a lot of water in the form of sweat and urine at this time. Increase your daily water in order to reduce or prevent the severity of PMS. Coconut water and lemonade which are rich in magnesium can be good alternatives as well.