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Pms Simple Tips And Vitamins For Premenstrual Tension
If you suffer from PMS, or premenstrual syndrome, it is nothing to laugh at. While many jokes have been made for generations and generations, it's truly a condition that can get you down. Many women suffer from some degree of PMS or another and it can be a real hindrance to your day and your life.
Read useful Premenstrual Syndrome.
If you want to treat PMS without a pill, then you may look to natural methods of controlling this symptom from Mother Nature. There are things you can do to combat the effects of PMS once and for all. You can help prevent and reduce your symptoms and you can do so naturally.
Simple Tips and Vitamins for PMS
Fiber rich foods eat a lot of soluble fiber rich foods to prevent diarrhea and also prevent pre-period food cravings.
Saffron Add some saffron to your diet; this particular spice will help in increasing the serotonin levels which is a feel good chemical and thus helping in reducing you PMS symptoms.
Reduce the intake of salt Skip on food that has a lot of sodium in it. Our body tends to store sodium that can cause water retention and make you feel bloated. To prevent this reduce your intake of sodium processed food a few days before your cycle.
Medication if you have extreme PMS symptoms that don't go away even after you do everything that you possibly can,[link widoczny dla zalogowanych], and then it is best for you to consult a doctor and take some anti-depressants.
Yoga offers exercise,[link widoczny dla zalogowanych], relaxation and stress management and hence is the best way to reduce the PMS symptoms both psychological and physical.
Calcium
Calcium can decrease PMS symptoms such as cramps,[link widoczny dla zalogowanych], stress, and irritability by as much as half according to many studies. It is not always easy to drink four 8-ounce glasses of milk daily, and many of us fall short so supplementation is usually necessary.
Recommended intake of calcium is 1, 200 - 1, 500 mg per day. It is important to also take 400-800 IU of vitamin D daily with calcium to get the maximum effect.
Zinc
Studies show that low levels of zinc may contribute to the acne breakouts around the time of menstruation. Taking 15mg of zinc per day may help in keeping your skin clear since it is essential for tissue repair and helps reduce inflammation. Great sources of zinc are found in lean meats, poultry, fish and seafood, along with nuts, eggs and seeds.
Magnesium
Bloating and water retention is no fun, especially when you are trying to fit into your skinny jeans. These PMS symptoms can make you feel as if you gained 5 kilos overnight.
Magnesium intake of 200 mg per day can reduce this uncomfortable feeling of 'feeling fat'. Beans, nuts, whole grains and green vegetables such as spinach are good sources of magnesium. Magnesium should be taken with calcium and vitamin D for best results.
Vitamin E
vitamin E can relieve breast soreness and tenderness, as well as irritability and depression. Wheat germ and olive oil, along with peanuts, seeds and broccoli are good sources of vitamin E.
Vitamin B6
Vitamin B6 may help relieve depression, anxiety and mood swings linked with PMS. Recommended dose of vitamin B6 is 50-100mg per day. Major sources include: cereal grains, vegetables (carrots, spinach,[link widoczny dla zalogowanych], and peas), eggs and meat.
Essential Fatty Acids
Include up to three meals per week of oily fish like salmon, halibut or albacore tuna in your diet or at least one tablespoon of flax every day to help combat depression, anxiety, bloating and even breast tenderness. Your skin will also benefit from this regime.
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