5 Superfoods you need to Fight PMS

If you are one of the women who suffer from the pain and discomfort brought by premenstrual syndrome or PMS, here is a good news for you. Your diet can actually help in easing the discomfort you are feeling every time PMS strikes. If you have been cutting on sugar, alcohol and sodium but PMS still feel worse, you may want to try the following 5 foods to eliminate PMS symptoms.

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How to fight PMS? Below are the top 5 super foods to help you eliminate PMS symptoms

Beets and Beet Greens

The American Journal of Clinical Nutrition published a study that tracked over 3,000 women for almost 10 years and has found lower premenstrual syndrome risks among women with high intakes of vitamin B1 and vitamin B2. This holds true with women who get the vitamins from natural foods and not from supplements. Cooked beet greens are the best options that contain both vitamins B1 and B2.

To eliminate PMS symptoms, do not forget to eat tasty and nutritious beet flesh. A cup of this supplies at least 1/3 of your everyday folate needs. Health and dieting books stress out that lack of folate has been found to be a trigger of forgetfulness, confusion, insomnia, and mental fatigue.

Sardines

The University of Massachusetts also studied women who are aged 27 to 44 and found out that the high intake of calcium and vitamin D lowers the risk of experiencing premenstrual syndrome. Good thing, both of these nutrients can be found on sardines. These nutrients also contain omega-3 fatty acids which eliminate PMS symptoms such as bloating, breast tenderness, headaches, depression, anxiety, lack of concentration and nervousness.

Pulses

The recent study of the American Journal of Epidemiology has found that women who have higher intakes of nonheme iron, found in plant-based foods, have lower risks of experiencing PMS symptoms compared to women who have the lowest intakes of this mineral. Pulses (umbrella term for lentils, beans, and peas) are top sources of this non-heme iron. They are also rich in fiber, another remedy for premenstrual syndrome. It regulates insulin levels and blood sugar, keeping energy level stable. A half cup of cooked beans has over 7g which is 1/3 of your daily iron and fiber needs.

Ashwagandha

If cravings, muscle cramps and bloating are the usual symptoms of your premenstrual syndrome, load up on herbs like Ashwagandha. This is an excellent superfood that contains essential mineral acting as a natural diuretic. It sweeps the excess fluid and sodium out your body. It is also a great help in protecting you against muscle cramps. It boosts the feeling of satiety.

Dark Chocolate

It is true that dark chocolate can eliminate PMS symptoms. It has antioxidants that trigger the walls of blood vessels to relax; it improves circulation and lowers your blood pressure. Research shown that 1 ½ ounce of dark chocolate every day for 2 weeks reduces the levels of stress hormones. It also has magnesium, a mineral known to alleviate premenstrual syndrome symptoms like fatigue, irritability, bloating and depression. Hence, it is considered as a potent anti-stress food.

When fighting stress, you can also consider other options like taking natural supplements. But be sure to talk to your doctor first when planning to do so.

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