Premenstrual Syndrome (PMS) can bring about a range of physical and emotional challenges for many individuals. However, incorporating certain lifestyle modifications and adopting a strategic dietary approach can contribute significantly to alleviating PMS symptoms. According to Ms. Shikha Agarwal , here are some practical tips that may enhance your well-being during this phase.
Lifestyle Modifications for PMS
- Embrace Regular Exercise: Engaging in regular physical activity can be a game-changer in managing PMS symptoms. Exercise stimulates the release of endorphins, uplifting mood and increasing the body’s pain threshold, thereby reducing discomfort associated with cramps and menstrual pain.
- Reduce Plastic Usage: Minimizing the use of plastic products, such as water bottles and food containers, can be beneficial. This helps lower exposure to chemicals like Bisphenol A (BPA), known to disrupt hormonal balance and potentially exacerbate PMS symptoms like mood swings and breast tenderness.
- Quit Smoking: If you’re a smoker, consider kicking the habit. Smoking cessation not only reduces inflammation in the body but also improves mood-related symptoms such as anxiety and depression during the PMS phase.
Dietary Intervention for PMS
- Magnesium: Incorporate magnesium-rich foods into your diet to aid in uterine muscle relaxation, potentially reducing period pain. Foods like dark leafy greens, nuts, seeds, and whole grains are excellent sources.
- Vitamin E: Combat inflammatory prostaglandins by including vitamin E in your diet. Nuts, seeds, spinach, and broccoli are great choices to boost your vitamin E intake.
- Calcium: Address mood changes and bloating by ensuring an adequate intake of calcium. Dairy products, leafy greens, and fortified plant-based milk are rich in calcium.
- Potassium: Regulate fluid balance and minimize bloating and water retention by including potassium-rich foods such as bananas, oranges, and sweet potatoes in your diet.
- Omega-3 Fatty Acids: Harness the anti-inflammatory properties of omega-3 fatty acids by incorporating sources like fatty fish, flaxseeds, and walnuts into your meals.
Making these lifestyle adjustments and focusing on a nutrient-rich diet can contribute to a smoother experience during the challenging phases of PMS. Remember, consulting with a healthcare professional for personalized advice is always a prudent step on your journey to well-being.