Are you tired of struggling with PMS symptoms every month? No matter if you experience bloating or general moodiness before your period arrives, resist the urge to reach for that bottle of Midol and get natural relief with a few lifestyle and nutritional changes. Get the following “good mood” foods into your daily diet, and you can be on your way to naturally relieving uncomfortable PMS symptoms – such as bloating, fatigue, and heightened emotions.
Omega 3 Fatty Acids
A natural mood enhancer, Omega 3 Fatty Acids sharpen your mind and they trigger the production of serotonin in your brain. Serotonin is a neurotransmitter and the body’s “feel good chemical.” When the body lacks enough serotonin, this can lead to anxiety, depression, and other mood disorders. During PMS, you can improve your mood by eating foods that contain Omega 3 fatty acids, such as fish – salmon, albacore tuna, sardines, trout, herring, and mackerel. If you don’t like fish, you can also find omega-3s in walnuts and flax seed.
Women who are battling PMS symptoms typically have lower levels of magnesium in their blood. Magnesium is your body’s natural appetite suppressor, and it also aids in regulating serotonin levels. Lower levels of magnesium causes you to feel grumpy and experience appetite cravings – two common PMS symptoms. You can fight these symptoms by eating enough magnesium-rich foods.
Great sources of magnesium include spinach, wild salmon, Swiss chard, pumpkin and sunflower seeds, peanuts, brown rice, whole-grain bread, cashews, potato, beans, tofu, artichokes, and bananas.
Studies have shown that women who have premenstrual symptoms have lower blood levels of calcium. Calcium deficiency can lead to muscle aches and pain, premenstrual cramps, dry skin, and fatigue. You can get relief from your PMS symptoms by taking 1,000 to 1,200 milligrams of calcium daily for two to three months. If your multivitamin does not contain this much calcium, take a calcium supplement. You will see definite improvements in your mood and PMS-related bloating in several months.
You should also eat calcium-rich foods, including yogurt, milk, cheese, low-fat ice cream, kale, broccoli, and other calcium-fortified foods.
Your body requires vitamin B6 to help it produce enough dopamine – a mood transmitter. Some research studies have suggested that taking vitamin B6 supplements may reduce breast tenderness, depression, and irritability. If you do not want to take an additional supplement, you can find vitamin B6 naturally in foods, including fortified whole-grain breakfast cereals, wild salmon, chick-peas, lean beef, chicken, potatoes, oatmeal, lentils, banana, and pistachio nuts.
If you experience menstrual cramps and muscle spasms as a result of PMS, you may find that chamomile tea will not only relax you but it may ease those PMS symptoms. As an added perk, chamomile tea may also help you feel less irritable and anxious.