WHY: Vitamin B6 can help with many PMS symptoms including bloating, cravings, tiredness, and mood swings.
WHERE TO FIND IT: Chicken, eggs, sweet potatoes
WHY: Fruit should always be part of your daily meal plan, but it's particularly crucial during menstruation. The reason? The natural sugars from fruits can help alleviate sugar cravings, and this can control your mood.
WHERE TO FIND IT: Apricots, oranges, plums, pears, cucumbers, artichokes, corn, and carrots
WHAT TO EAT: DARK CHOCOLATE
WHY: Having a piece of dark chocolate every day during your period will help soothe cravings. Plus, dark chocolate has helpful antioxidants and is linked to boosting serotonin, which can help improve your mood.
WHERE TO FIND IT: Dark chocolate with 60 percent or higher cacao bean
WHAT TO DRINK: WATER
WHY: This one may not feel intuitive, but drinking more water will help your body release water retention and alleviate bloating. Your body is retaining water because it's afraid of not getting enough. So, if you give it what it needs (more water) it will release the water it's holding onto. You can also eat fruits (watermelon, apples) and veggie (celery, eggplants, etc) that are hydrating to boost your h20 levels.
WHAT NOT TO DRINK AND EAT
DON'T DRINK CAFFEINE
Caffeine also elevates estrogen levels that increases symptoms of premenstrual syndrome (PMS). Cutting back on caffeine intake can help reduce bloating, can relieve breast tenderness, and can calm an irritable stomach. So skip the tea, coffee, and cola and go for decaf green tea, warm milk, or lemon and water.
DON'T EAT TOO MUCH SALT
Though salt is crucial to good health, bloating and water retention can occur if you overdo it. Nutritionists recommend a diet with 2,300 milligrams/day, or roughly one teaspoon. The best way to control salt intake is to avoid processed (chips, frozen foods, etc) and fast foods, many of which contain three to four times the salt you should have in one meal. Some people are more sensitive to it than others. If you're the type who retains water quickly after eating salty foods, scale back during the premenstrual week. Salt increases water retention, which leads to bloating.
SKIP THE BOOZE
Alcohol increases premenstrual depression and headaches. Try to avoid it during your period.
SKIP THE EXCESS SUGAR
Sugar causes rapid swings in blood sugar levels, triggering mood swings. Avoid candy and sweets when you can and rely on nature's candy instead (grapes, bananas, mangos, apples)
Regular aerobic exercise such as brisk walking, jogging, swimming, or cycling may help relieve PMS symptoms. In one study, the frequency but not the intensity of exercise was associated with a decreased PMS symptoms. Even if exercise doesn't totally get rid of the symptoms that occur during your periods, your amped up level of activity will help you control your weight and reduce stress.