In a study at Georgetown University Medical Center,
most women who followed a low-fat vegetarian diet benefited
from reduced duration and intensity of menstrual pain and PMS
symptoms. Researchers theorized that lowering fat consumption
would reduce production of prostaglandin - the chemical thought
to cause menstrual pain.
Another study reports a daily intake of 1200 mg of elemental
calcium in supplements can result in a 50% reduction of physical and
psychological PMS symptoms such as headaches, cramping, mood
swings, tension, and food cravings, by the third cycle.
Eat Your Way to PMS Relief
Diet and nutrition are important at all times but especially when you are going through puberty. During your period it's also very important to eat right. Make sure to eat plenty of fresh fruits and vegetables, dairy, bread, rice, and pasta. If you eat meat, try to eat lean chicken or fish, rather than salty, fatty meats like bacon, sausage and ham.
But, do give yourself a break and give in occasionally to those chocolate cravings. It'll actually make you feel better! There are chemicals in chocolate that give the brain a temporary feeling of well-being. Mmm, chocolate. It makes everything better.
Here are some PMS pointers:
- Eat less salt - salt causes bloating. So avoid it and snack on things like raisins, carrots or even Cheerios®.
- Eat less sugar - a lot of sugar can intensify mood swings. So watch your sugar intake and eat cheese or yogurt instead.
- Eat more whole grains - your body needs the nutrients in whole-wheat products. So substitute whole wheat bread for the white stuff.
- Eat more fruits and vegetables - fruits and veggies are good for you. Period. They help relieve everything from cramps to bad moods.
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