Which foods help pms

You can also trade your usual grain for lentils at dinner, or make a meatless meal with pulses as the star ingredient. Dark chocolate alleviates PMS symptoms in several ways. First, its antioxidants trigger the walls of your blood vessels to relax, lowering blood pressure and improving circulation.

That may be why research has shown that enjoying about an ounce and a half of dark chocolate daily for two weeks can reduce stress hormone levels. This treat also contains magnesium, a mineral that has been found to help alleviate PMS symptoms like bloating, fatigue, depression, and irritability.

Or chop and sprinkle dark chocolate into oatmeal or Greek yogurt along with fresh fruit. Whip it into a smoothie my favorite combo is dark chocolate, ripe pear, fresh grated ginger, and almond or coconut milk. Or melt and drizzle over fresh berries. You're welcome. Do you have a question about nutrition? Chat with us on Twitter by mentioning goodhealth and CynthiaSass.

Cynthia is currently the sports nutrition consultant to the New York Yankees, previously consulted for three other professional sports teams, and is board certified as a specialist in sports dietetics. Connect with her on Facebook , Twitter and Pinterest. An eight-ounce cup of low-fat yogurt contains mg of calcium, or about 45 percent of your daily requirement.

Pumpkin seeds have many nutrients that have been shown to reduce PMS symptoms. The mineral also increases our ability to fight off inflammation, which can cause depression and anxiety. Magnesium also helps reduce water retention that is often a symptom of PMS. Finally, a serving fulfills 85 percent of our dietary requirement for manganese, which has been shown to reduce irritability.

A randomized, double blind study published in Reproductive Health evaluated the effectiveness of essential fatty acids to treat PMS. Women given a pill containing essential fatty acids, including oleic acid, over the course of six consecutive cycles had reduced PMS symptoms. Three-fourths of the calories of an avocado are from fat, mostly monosaturated fat, in the form of oleic acid. An average avocado also contains four grams of protein, higher than other fruits, and is filled with vitamin K, different kinds of vitamin B B-9, B-6, and B-5 , vitamin C , and vitamin E Finally, they are low in sugar and high in dietary fiber, containing about 11 grams each.

Chamomile is one of the most ancient medicinal herbs and has been used to treat a variety of human ailments including menstrual disorders and insomnia. One randomized control trial found that taking calcium supplements could reduce menstrual mood swings. So add a few handfuls to your soup, salad, or pasta to easily get your fix. It may feel like chocolate and chips are all you want around your period, but keeping things balanced will more likely help you feel better overall.

One study found a correlation between PMS symptoms and the consumption of salty foods, so try seasoning your meals and snacks with fresh or dried herbs instead to cut your intake a bit.

Also maybe keep the takeout and pre-packaged foods to a minimum as they can be culprits of hidden sodium. You may not have thought there was an association with booze and PMS, but they just may be. While research in this area has had mixed results — with a prospective study finding no association between caffeine and PMS risk — the American College of Obstetricians and Gynecologists currently recommends that people who experience premenstrual syndrome avoid caffeine consumption.

Another study found a significant association between caffeine and PMS, though more research needs to be done to fully understand the link. Focusing on nutrient-dense foods and lots of water while avoiding too much coffee and takeout may be just what the cycle ordered.

However, if your PMS symptoms or pain are severe, speak with your doctor to see if something else is up. Severe symptoms may be a sign of other issues. PMS can cause a case of the munchies. The cravings are usually caused by changes in your hormone levels. Because hormones seem to enjoy confusing us, some people experience heightened sexual arousal in the days before their period starts.

While sex is a…. Instead, reach for these PMS-friendly foods. An 8-ounce cup of low-fat or fat-free yogurt is an excellent source of calcium, often delivering 25 percent or more of your daily requirement.

According to a joint study by researchers from the University of Massachusetts at Amherst and other institutions, which analyzed the calcium and vitamin D intakes of nearly 3, women, eating a diet with calcium-rich dairy products, especially those with added vitamin D, lowered the risk for developing PMS by as much as 40 percent. Women might benefit from getting more vitamin D in their diet , the University of Massachusetts researchers say.

Among participants between the ages of 18 and 30, those with PMS reported fewer symptoms when they had at least IUs of vitamin D a day.

One of the best food sources of vitamin D is wild salmon also a good source of vitamin B6 , which may help reduce irritability and breast tenderness. Try mackerel, sardines, or herring. The milk you drink is also likely fortified with D, and you can look for fortified yogurt, too. Put broccoli at the top of your list of veggies that fight PMS.

A nutrition staple for every diet, broccoli has many health benefits and several nutrients that have been shown to help women battling PMS — calcium; vitamins A, C, B6 , and E; and the minerals calcium, potassium , and magnesium.