11 Proven Food Tips for Natural PMS Relief

Bloating, breast tenderness, headaches, mood swings, fatigue, irritability–PMS can hit you hard. 

Research shows that 3 in 4 women in India suffer from PMS at some point in their lifetime. While for some the symptoms are mild, some complain of unbearable pain. 

The symptoms worsen during the childbearing years of their life, which is almost 30 years of pain and suffering every single month of the year. Though scientists have not been able to find the exact cause or cure for PMS, it is the fluctuation in the hormones during that time of the month that causes these symptoms. 

While most resort to painkillers, some look for natural remedies to relieve the pain and uneasiness. Ayurveda has always emphasized the importance of exercise and a healthy diet for women and now even modern researchers agree with that. Experts suggest a shift in lifestyle and diet could be all the cure for PMS.

Here are some of the foods that can help ease your PMS.

Also Read: 7 Amazing remedies for sagging breasts

Diet for PMS – 11 proven tips for natural relief

1. Food for mood swings 

Eat more Calcium and Vitamin D to combat your PMS mood swings. Recent research revealed that women who consume high amounts of calcium and vitamin are less likely to develop PMS. This is because calcium is effective in reducing mood disorders including depression and anxiety, headaches, and bloating. And vitamin D helps in regulating emotions and supports the body absorb calcium.

Foods like yogurt, milk, soy, and low-fat cheese are good sources of calcium. They can aid in relieving a variety of PMS symptoms. While sunlight is the best source of vitamin D, foods like sun-dried mushrooms, egg yolk, and salmon also contain vitamin D. It is always better to get your essential nutrients from food sources rather than supplements!

2. Foods for depression

Foods rich in magnesium and Vitamin B6 help regulate serotonin levels, which has a direct impact on your mood and can help ease depression.

Eat whole grains. Swap any processed grains for whole grains such as whole-grain bread, pasta, cereal, and brown rice. Shifting levels of estrogen and progesterone can decrease amounts of serotonin in the brain, which can affect your mood and trigger depression, anxiety, or irritability. 

3. Food for breast tenderness

Breast tenderness is another common PMS symptom that typically occurs 5 to 10 days prior to the period. Though it is not a cause for concern, the pain can range from moderate to severe, making simple daily activities difficult, like riding a vehicle, running, jumping, or concentrating on work. The constant pricking pain also causes irritability and mood swings. 

This cyclical breast pain is caused by an increase in the hormone estrogen and progesterone during the second half of the cycle. Estrogen causes the breast ducts to enlarge and progesterone causes the milk glands to swell (which could be felt with your hand as hard lumps that pains a lot during this phase).

There is no particular medicine to treat this, hormone regulators and pain killers can help, but they do come with a bag of side effects. Diets rich in magnesium can help in reducing breast tenderness. A handful of pumpkin seeds serve up to 75 percent of (the RDA )recommended amount of magnesium and 85 percent of manganese. Apart from that, cutting back on salt, caffeine, alcohol, added sugars and dairy can help. Caffeine can cause breast tenderness. Supportive bras, warm or cold compresses, massage, and meditation can also help.

4. Foods for bloating

The best remedy for bloating is water. Drink plenty of water to aid flushing and combat bloating. If you don’t like the taste of plain water then you can drink coconut water, sugarcane juice, cucumber slices, or watermelons. However, make sure to refrain from drinking sugary beverages as they cause more harm than good!

Diet for PMS – 5 Foods you must include 

1. Pumpkin Seeds

The crispy little pumpkin seeds are a must for those experiencing PMS symptoms. Pumpkin seeds are rich in a number of nutrients including magnesium and manganese along with iron, fiber, zinc, and omega-3 fatty acids.

2. Banana

The happy fruit, banana is rich in vitamin B6 and potassium. Studies have proven that potassium is effective in relieving muscle cramps. This aids in relieving bloating and cramps. Oranges too are a good choice for relieving cramps.

3. Chamomile Tea

All you need to combat PMS pain is a sip of chamomile tea. Chamomile tea help relieve muscle spasms and reduce the severity of PMS. It is also very effective in easing anxiety and irritability. Chamomile tea is caffeine-free, caffeine increases the discomfort of breast tenderness.

4. Yogurt

Yogurt is a rich source of calcium and protein. While calcium helps combat the PMS symptoms, protein gives your body the strength to fight fatigue. However, make sure to consume plain yogurt as added sugar or salt could just worsen your symptoms.

5. Nuts and almonds

Nuts and almonds are rich sources of nutrients. They contain omega-3 fatty acids, protein, and vitamin B. Research suggests that riboflavin which is present in almonds can significantly lower the risk of PMS. Remember to peel your almonds and eat them in your salads and toppings.

Diet for PMS – 3 things you must limit 

1. Sugar

The shifting levels of hormones estrogen and progesterone cause a dip in serotonin, which is a happy hormone. This can result in a craving for sugar. Studies show that women with PMS tend to consume 200 to 500 more calories a day. But sugar can worsen the other symptoms.

2. Salt 

Sodium increases water retention which can cause bloating and breast tenderness. That’s why it’s important for people suffering from PMS to avoid salt and by that, I mean all the foods that come in a bottle, can, or package. 

3. Alcohol & Smoking

Some research suggests that alcohol and caffeine can worsen the symptoms of PMS. Alcohol affects your digestion and can also cause depression and anxiety. As for smoking, a recent study revealed that smoking, especially in teens or twenties increases the risk of moderate to severe PMS.

Diet for PMS – Final Takeaway!

Most men think that women can get cranky because of PMS but they do not understand the ordeals that a woman has to go through ‘during that time of the month’. The discomfort of bleeding is the least of the problem as compared to the intense pain and discomfort that they endure. The headache, discomfort, bloating, breast pain can take a toll. 

While complete resting is not an option in today’s world, being empathetic and giving them the support they deserve can definitely make a lot of difference!