PMS Relief Foods

Every woman has been through, and unfortunately, has to go through the agony of the premenstrual syndrome (PMS) every month, which means for a good amount of time in the month, we are depressed, unhappy, bloated, irritable, anxious and have those deadly mood swings. Never mind that we can do something horrible and get away with it by blaming it on PMS, personally, it is a physically and emotionally exhausting time from which we don't seem to find a way out. Apart from the pill popping to reduce the cramps, what can you really do to change your mood, to feel normal if not great, and get rid of those painful symptoms of PMS? Fortunately, there are certain foods that can provide relief from the effects of PMS, that can come to your rescue and get you out of the slump that you suffer from every month.

Nutrients/Foods that Relieve PMS

• Calcium: Yogurt, cheese and other dairy products contain rich amounts of calcium, which is necessary for women who go through PMS. Calcium is known to regulate the muscle contractions, thereby reducing the abdominal cramps that are experienced at this time. Consuming calcium rich foods such as yogurt, a few days before, as well as during the days of menstruation will keep you feeling healthy, in spite of the other symptoms of PMS. If the yogurt is low-fat, it will help in even reducing the effects of PMS and bloating. Other calcium rich foods include vegetables such as broccoli and fruits such as bananas.
• Omega-3 Fatty Acids: Foods rich in the nutrient are known to be able to curb the mood swings that you experience during PMS. As such, foods such as ground flax seeds, avocados, salmon and sardines are good foods to eat during this time. In fact, sardines are also a rich source of calcium, that will help with the cramps at this time.
• Vitamin B Complex: This vitamin, particularly Vitamin B6 is essential in controlling the symptoms of PMS. Thus, vitamin B complex foods such as bananas, cranberries, spinach, green beans and fish will help in regulating PMS and mood swings.
• Vitamin E: The breast tenderness and fatigue that is experienced during this time and that continues into menstruation can be controlled by the intake of vitamin E foods and supplements. These foods include kale, spinach, nuts such as pecans, seeds, brown rice, asparagus, and fish. If you wish, you may take some vitamin supplements to help alleviate the symptoms of PMS, but do so only after consultation with your doctor.
• Complex Carbohydrates: Most of us are likely to experience food cravings during PMS. At this time, taking foods that are rich in complex carbohydrates rather than junk foods and refined sugars will revive and rejuvenate you, and even prevent the bloating and water retention associated with PMS. Whole grains, oat bran, and other such foods are generally healthy at this time.
• High Fiber: Eating high fiber foods help reduce the fatigue and irritability during PMS. They even keep the bloating at bay. Foods such as kale, that is also rich in calcium and vitamin E, spinach, beets that are rich in iron, and other green, leafy vegetables will rejuvenate you and keep your mood generally positive.
• Magnesium: The body ache and depression that you feel during PMS may be caused due to a deficiency of magnesium in the body. Thus, magnesium rich foods such as lentils, nuts such as almonds and hazelnuts, brown rice, wheat bran, greens such as Swiss chard or spinach, peanuts, beans, peas, sunflower seeds and peanuts are great ways of increasing the magnesium levels in the body, and thereby controlling the various symptoms of PMS.

Preparing various PMS relief meals with the foods mentioned above are sure to keep you free of the various PMS symptoms and perhaps have you forget that such a thing as PMS does exist.

Other Tips for PMS Relief

Apart from resorting to a diet rich in the aforementioned nutrients to alleviate the symptoms of the premenstrual syndrome, there are certain other foods that must be avoided at this time. This includes foods rich in sodium such as processed and packaged foods, sugar rich foods that include chocolate and sweet desserts and foods such as donuts, etc., alcohol, and caffeine rich drinks such as tea and coffee will keep the effects of PMS away. Furthermore, getting a good amount of exercise will refresh you and keep you from feeling depressed and irritable at this time. Relaxation techniques that help alleviate stress, such as yoga and meditation, are also helpful.

Just remember, now you won't have anything to blame your mood swings on! Eat healthy, and lead a healthy lifestyle to keep not only PMS and its horrendous effects, but also other health conditions at bay.

Disclaimer: This Buzzle article is for informative purposes only, and should not be used as a replacement for expert medical advice.