A lot of women know how much pre-menstrual syndrome (PMS) can affect their performance and all round effectiveness. Some women have adopted several means to help them alleviate the symptoms of menstrual cramps from taking certain medications to eating certain types of food. The essence of all these is to help control inflammation that causes the symptoms.
A study conducted in the UK on over 3,000 women found that those that have significantly higher levels of C-reactive proteins (CRP) in their bodies were more likely to suffer from menstrual symptoms including breast tenderness, cramps, anxiety and food cravings. CRP are proteins that point to inflammation in the body and can have an effect on PMS symptoms.
Furthermore, women that frequently use the Non steroidal anti-inflammatory drug – ibuprofen in treating the menstrual symptoms and feel relief help to point to the fact that inflammation may play a key role in pre-menstrual symptoms.
There is however no direct pointer to whether a cause-and-effect relationship exists between the type of food you eat and your CRP levels but a subtle link still exists between your diet and inflammation in your body. Certain foods especially those that are high in saturated fats, sugar and salt can increase inflammation in the body. Other foods which are rich in vitamins and minerals however help to fight inflammation and inadvertently, help to alleviate the symptoms of pre-menstrual syndrome.
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Eggs like fishes also contain vitamin D, proteins and omega-3s which are highly effective against inflammation. More so, eggs and fishes such as salmons contain the amino acid, tryptophan which is a precursor to serotonin. Serotonin helps to keep the mind stable.
Leafy Green Vegetables
Vegetables such as spinach, Ugwu and Green contain lots of anti-inflammatory nutrients. They also contain the element magnesium, which help to support good mood, moderate cramps and brain health in addition to calcium B-vitamins and fibres. Research has shown that women who eat food containing more B-vitamins tend to suffer less pre-menstrual symptoms. Green Vegetables also contain iron and iron obtained from plant sources help to lower the risk of PMS.
Fatty fish such as salmons and Titus are full of nutrients which can help to relieve your pre-menstrual symptoms. Some fishes are a good source of vitamin D which reduce inflammation and ease depression. Some researches have also found that vitamin D helps to mediate the various symptoms of PMS. Fishes contain Omega-3 fatty acids and proteins which can help to reduce food cravings and control blood sugar.
A lot of women love chocolate and the fact that it can help to improve health during PMS is a good one. Chocolate contains a lot of magnesium that can help to relieve headaches and cramps. It also contains antioxidants which help to reduce inflammation. Chocolates that are rich in cocoa to about 70 percent of its total content offers the best relief against cramps and tenderness.
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Almost all nuts contain fibres that help to regulate digestion in addition to monounsaturated fats which help to reduce inflammation. Walnuts specifically contain tryptophan which stabilises mood and omega -3s fatty acids which are less than that of animal proteins but which are nevertheless effective.
Ginger is good for women that have stomach upsets during their menstrual periods because it helps to promote digestion. Ginger roots also contain a lot of substances that boost the immune system and reduce inflammation in the body. Include ginger in your diet to help reduce cramps.
At the end of the day, the best option is to go for a diet that works for you. Ensure you’re on the lookout for foods that help to improve symptoms or those that make them worse. Women are especially not the same throughout the month as there is a fluctuation in hormonal levels. As such, your requirement during the week of your flow will surely be different from the week preceding it.