HK BioTek Nutritionist, Intern
Premenstrual syndrome (PMS) is a group of physical and emotional changes that occurs 1 or 2 weeks before your menstruation period. Not every female would have the same signs and symptoms, and the exact cause of PMS is still an unknown. The change in hormone levels might be the main reason that contributes to neuroendocrine conduction in the brain and induces a range of discomfort signs.
Psychologically: anxious, depressed, mood swing, tense, weak concentration etc
Physiologically: aches, appetite changes, tender breasts, swollen hands and feet, tired, weight gain etc
Due to the hormonal changes in women’s bodies that they tend to crave for high fat and sugary food a few days before the start of menstrual period, in order to soothe their unstable emotions. Nutrition therefore plays an important role in coping with PMS, by substituting the wants for unhealthy food with the healthy ones so as to obtain essential nutrients with a balanced diet. The 6 nutrients listed below might help PMS!
Calcium
Prevent premenstrual aches and pains
Food source: low-fat milk and dairy product, dark green vegetables such as broccoli etc
Omega 3 fatty acid
Relieves inflammation, immune response, menstrual pain and headache
Food source: abyssal fish such as salmon and sardine, walnuts and avocado etc
Low GI food
Lower the hungriness caused by fluctuating blood glucose level
Food source: whole grains, berries fruits etc
Magnesium
Stabilizes mood by suppressing negative emotions
Give a hypnotic effect
Assist in calcium absorption
Food source: dark green vegetables, nuts, banana etc
Vitamin A
Balance oil secretion, reducing premenstrual acne
Food source: liver, carrot, pumpkin, dark green vegetables etc
Vitamin B
Relieves premenstrual headache and anxiousness
Food source: soybean, egg, oat, nuts, quinoa, whole grains etc
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