Nutrition foR PMS

Exercise

Exercising and eating right can control the bloating, depression, irritability and mood changes associated with PMS.

It is recommended to achieve 30 minutes of exercise each day.

Reduce salt

Eat a variety of fruits and vegetables; focus on leafy greens

Eat from the rainbow” of different types and colors for more nutrients. Vegetables like kale, turnip greens or Swiss chard are rich in iron and B vitamins, which can help ward off fatigue. Try sautéing the greens in olive oil and sprinkling in some fresh minced garlic, chopped onion and a splash of balsamic vinegar.

Drink plenty of water

I recommend individuals drink at least 64 ounces of water daily to help reduce bloating, this aids in digestion and has a number of other health benefits. You can also flavor your water with lemons, limes or cucumber slices.

Eat more calcium/low–fat dairy

Some studies suggest that eating more calcium — in foods like yogurt, milk, soy products and low-fat cheese.

Get your vitamin D

Besides supplements, vitamin D is found naturally in foods like sardines, oysters and salmon. Upping your vitamin D can help reduce PMS symptoms.

Snack on nuts

Nuts are rich in omega-3 fatty acids and help you feel full longer. Try a variety of nuts like pecans, walnuts, almonds and hazelnuts.

Eat complex carbs

Foods that have complex carbohydrates consist of three or more natural sugars and are rich in fiber.

These foods enter the bloodstream gradually, causing only a moderate rise in insulin levels, which can help stabilize your mood and keep your cravings under control. Try sweet potatoes, squash, pumpkin, lentils, potatoes and unprocessed oats.

Eat whole grains

Swap any processed grains for whole grains such as whole grain breads, pastas, cereals 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. Whole grain can be added you feel down, rather than using sugar to boost mood.

Limit alcohol

Limit caffeine

Eat iron-rich foods such as lean meats