Fight PMS With Food (And Trim The Waistline At The Same Time)

When it comes to a dedicated fitness routine, nothing will stop you in your tracks like cramps, bloating and general crabbiness that comes with PMS. While not all women will experience the premenstrual syndrome, an estimated 85% of all women will have at least one symptom each month. So how to manage those uncomfortable symptoms without turning to painkillers or spending the week hibernating. Why not try changing your diet instead. 

Cut all processed foods, sugar and soft drink out your diet and swap them for the following healthier options. 

Calcium and Vitamin D: Studies have shown that a healthy dose of calcium and Vitamin D can help manage symptoms of PMS by helping balance the estrogen in a the body. This, however, means going for the real deal and ensuring your diet is filled with milk, cheese, and yoghurt. If you are lactose intolerant, opt for veggies such as kale and broccoli instead.  

OMEGA-3: Studies have shown that fatty acids found in OMEGA-3 are proven to help reduce symptoms of menstrual cramping. When it comes to fish, sardines are considered a super-food. Known for being virtually mercury-free, these small delights are also loaded with calcium. The calcium fond in 80g of sardines is equal to that of calcium found in a glass of milk.  

B6: The good news? Clinical trials have shown that Vitamin B6 is proven to reduce some of the most common symptoms of PMS such as breast tenderness, water retention, and moodiness. The even better news, it’s found in some of your favourite foods such as oatmeal, bananas, chicken, and turkey.  

Magnesium: Opt for a handful of magnesium-rich nuts and seeds such as pumpkin seeds, peanuts, and cashews to help manage bloating irritability. If you are on the run, try a magnesium supplement that will do, delivering magnesium to the body and helping your muscles relax at an even faster rate than food.   

Manganese: Studies have linked manganese to helping boost the body’s serotonin levels, the neurotransmitter that acts as a natural antidepressant. This, in turn, helps alleviate pain associated with PMS. Manganese can be found in pineapples, brown rice, and raspberries.