Foods that help reduce the physical symptoms of PMS

PMS (Premenstrual Syndrome) is a common condition that affects many women in the days leading up to menstruation, bringing physical and emotional symptoms such as bloating, irritability, mood swings, and fatigue. In addition to behavioral and medical strategies, nutrition plays a key role in reducing these symptoms, helping to balance hormones, improve mood, and promote greater well-being during the menstrual cycle.

The menstrual cycle is like a "clock" in a woman's body, repeating itself monthly to prepare the uterus for a possible pregnancy. It usually lasts about 28 days, but can vary from person to person. It works like this: at the beginning of the cycle, the body releases hormones that cause eggs to mature. Midway through the cycle, ovulation occurs, when an egg leaves the ovary and can be fertilized. If pregnancy doesn't occur, the uterus sheds its lining, causing menstrual bleeding, and everything starts over again. In short: hormones "control" the cycle; the uterus prepares for pregnancy, but if it doesn't occur, menstruation arrives, and the cycle begins again.

• Complex carbohydrates: help improve mood because they increase serotonin production and regulate blood sugar levels.

• Calcium-rich foods: Calcium can reduce mood swings and other emotional symptoms.

• Vitamin D: Vitamin D is linked to a lower chance of suffering from PMS.

• Magnesium: This mineral helps control stress and improves emotional symptoms.

• Vitamin B6: May help reduce anxiety and depression.

• Tryptophan: is essential for the production of serotonin, the well-being hormone.

• Omega 3: has anti-inflammatory action and can improve mood and reduce depressive symptoms.

Furthermore, in addition to the dietary plan, PMS treatment may include psychological counseling, physical exercise, and, if necessary, drug therapy.

• Include leafy greens (such as spinach and kale) in salads, stir-fries, and other dishes.

• Consume oilseeds such as chestnuts and walnuts or incorporate them into vitamins.

• Eat fish rich in omega-3, such as salmon, sardines, and others, at least twice a week.

• Add seeds (flax, chia) to yogurts, salads or smoothies.

• Includes dairy products to ensure calcium transport.

• Excess sugar

• Ultra-processed

• Caffeine

• Alcoholic beverages

• Excess salt, as it increases fluid retention, irritability and swelling.

• Plan balanced meals, prioritizing natural and fresh foods.

• Eat strategically to manage anxiety and avoid emotional hunger spikes.

• Maintain good hydration throughout the day.

• Practice a physical activity (the one you like most at the moment)

• Establish a regular eating routine to stabilize your energy levels and mood.

Incorporating foods rich in calcium, magnesium, omega-3s, B vitamins, and tryptophan, along with a balanced diet and healthy habits like hydration and exercise, can significantly reduce PMS symptoms. With small dietary and lifestyle changes, you can gain more control over the effects of PMS and experience your menstrual cycle with greater comfort and quality.