Food for thought
Focus on nutrition
You already know how important good nutrition is. But it also helps you maintain your energy and minimize your symptoms.1 Eat as much fresh food as possible, and choose whole-grain bread, pasta and cereal products to raise the body's levels of serotonin, a mood-enhancing chemical.2 Avoid foods with additives and preservatives that can sometimes worsen moodiness.2
Get enough micronutrients
Micronutrients are important compounds that keep your body functioning at its best. Try the following foods to reduce symptoms.
Calcium: Getting enough calcium can reduce cramps, so drink milk and eat low-fat yoghurt.1
Omega-3 fatty acids: Ocean fish, like tuna and salmon contain omega-3 fatty acids, which increase the body’s production of serotonin, which can improve moods.2 If you don’t like fish, try walnuts and flaxseed — they also contain omega-3 fatty acids.2
Magnesium: PMS can lower magnesium levels and cause mood problems and food cravings.2 Magnesium helps the body regulate serotonin, so get your magnesium from foods like pumpkin seeds, bananas, spinach, peanuts, cashews, and brown rice.2
Supplements: You may want to try taking a multivitamin and mineral supplement to relieve PMS symptoms — iron and vitamins B and C are lost through menstruation.1
Avoid food and beverages that can aggravate symptoms
Some of your favourite sweet or salty snacks, your caffeine fix, and that glass of wine in the evening can actually make symptoms worse. Try eliminating them before and during your period. The reasons why are explained below.
Salt: Avoid salt before your period; it causes water retention, which can cause bloating.1
Caffeine and alcohol: If you find caffeine makes you jumpy, try decaffeinated drinks and chamomile tea to reduce tension and anxiety.2 Avoiding alcohol and caffeine can help reduce cramping and headaches.1
Sugar: You may find sugar makes you moody. High-sugar snacks sends your blood sugar right up and then it falls just as quickly when your body metabolizes it. Rapid blood sugar changes can cause irritability, so avoid sugary treats around the time of your period.2
Snacks: For those times when you really need something to munch on, make sure you have a stock of healthy snacks, like nuts and fruit.2
Along with eating well, being physically active can help with problem periods.
