PMS is a condition that affects many women and is characterized by physical and / or emotional symptoms that occur before the onset of menstruation. Physical signs like mood swings, bloating, tiredness, headaches, and sore breasts are likely to interfere with the normal routine of work and personal activities. There are several ways of dealing with these symptoms ranging from changing one’s lifestyle and practicing self-care but diet modification is a key factor in reducing the level of discomfort and improving the quality of life.
The most efficient way of dealing with PMS is through administration of Vitamins and minerals that are necessary in our diets. These nutrients do not only promote good health but may also aid in managing some of the symptoms of PMS. For instance, B6 and D vitamins are important for regulating mood while magnesium and calcium minerals help to reduce physical discomfort. Knowledge of such nutrients and how they function can help women to manage their health during this vulnerable period.
In this blog, you will get to know about the most important vitamins and minerals that can help in the proper treatment of PMS. If you know the advantages of these foods, where they are found, and how much of them you should consume, it will help you make the right food choices for hormonal balance and a better premenstrual period. Including these nutrients in your diet helps not only in controlling PMS but also has other benefits to the body.
The Role of Vitamins in the Treatment of PMS
1. Vitamin B6
The B6 vitamin, also known as pyridoxine, is essential for the synthesis of neurotransmitters, which are substances that transmit messages in the brain. Lack of vitamin B6 may cause increased tendency to irritability and mood swings, signs that are typical for PMS. According to the findings of the study, the severity of these symptoms can be minimized if one consumes sufficient amounts of vitamin B6.
Sources of Vitamin B6:
Bananas: A snack that is easy to prepare and very nutritious with vitamin B6.
Chickpeas: A bean that can be eaten raw as a salad ingredient, cooked as a stew or ground into paste as in the preparation of hummus.
Potatoes: It is a starchy vegetable and also contain vitamin B6 especially when taken with the skin part.
Fortified Cereals: Most breakfast cereals have added vitamins and these include vitamin B6.
2. Vitamin D
Vitamin D also known as the sunshine vitamin is a vitamin that the body produces in response to sun exposure. It is essential for human health and has been associated with mood stabilization. Deficiency in vitamin D has been associated with mood disorders and enhanced sensitivity to pain, which only worsens PMS.
Sources of Vitamin D:
Fatty Fish: Some of the foods high in vitamin D include salmon, mackerel and sardines.
Fortified Milk: Most of the milk products, both dairy and non-dairy, are packed with vitamin D.
Sunlight: The recommended time for sun exposure to get adequate vitamins is approximately 15 minutes, 3-4 times a week.
3. Vitamin E
Vitamin E is an antioxidant that is important in the prevention of oxidation of cells. There is evidence that it helps reduce breast soreness and pain associated with PMS. It is recommended that vitamin E be taken as a supplement to enhance comfort during the menstrual cycle.
Sources of Vitamin E:
Nuts: Of all nuts, almonds and hazelnuts are especially rich in vitamin E.
Seeds: Sunflower seeds are tasty and wholesome snacks that are particularly sources of vitamin E.
Green Leafy Vegetables: Spinach and kale are the vegetables that can be recommended as the source of this important nutrient.
Minerals That Are Necessary for Reducing PMS.
1. Magnesium
Magnesium is an important metal that is used in the body to help muscles relax and nerves to operate properly. This can also be used to reduce pains such as cramps, and headaches which are associated with premenstrual syndrome. Moreover, it is also said that magnesium is useful in controlling the mood swings and may therefore be effective in treating anxiety and irritability.
2. Calcium
Calcium is important in maintaining bones and is believed to reduce PMS symptoms. Research has found that proper calcium intake helps decrease swelling, irritability, and stomach ache linked to PMS. Calcium may also have a role in regulating hormones.
3. Zinc
Zinc is a trace element that plays a significant role in immune and hormonal systems of the body. It can assist in alleviating PMS symptoms since it plays a role in hormonal regulation of the body. Zinc intake in sufficient amounts helps to decrease the intensity of mood swings and increased irritability.
The role of Vitamins and Minerals in Your Diet
For the purpose of eradicating the PMS symptoms, it is crucial to have a balanced diet containing all these vitamins and minerals found in the food products. Here are some practical tips:
- Balanced Meals: Try to make meals as balanced as possible, that is, choose foods containing whole grains, lean protein, and lots of fruits and vegetables because then you will be getting all the nutrients that you need. For instance, a stir-fry with vegetables, chickpeas, and quinoa is a rich source of vitamin and minerals.
- Supplements: If you are struggling to get all the vitamins and minerals in your body through the food you eat, it is advisable to consult a doctor on the best supplements to take. This can assist you in getting all the nutrients you require in a day, particularly if you are on a special diet or have some medical condition.
- Hydration: Drinking water is important for the body and can help reduce swelling and soreness that comes with PMS. Try to drink 8 glasses of water at least and include herbal teas which are also beneficial in terms of relaxation.
Conclusion
PMS symptoms can be difficult to handle, but getting your nutrients right can be a big boost. As such, you should consider the foods that contain vitamin B6, D, E, calcium, magnesium, and zinc to enhance your hormonal health and wellbeing. Please do note that it is always advisable to consult a doctor before making drastic changes to your diet or supplementing your diet with new products. Eating well helps you better manage PMS and have a less painful and more pleasant period, making you feel in charge of your health.
