To Ease Premenstrual Syndrome, Avoid Salt, Sugar, Alcohol And Coffee

Premenstrual Syndrome, commonly known as PMS, is responsible for a range of uncomfortable physical and emotional symptoms. Over 90% of women are regularly affected by premenstrual symptoms like bloating, abdominal cramping, headaches, backaches, and constipation, MedicineNet reported recently as reviewed by Dr. Dan Brennan.

Photo Insert: Over 90% of women are regularly affected by premenstrual symptoms like bloating, abdominal cramping, headaches, backaches, and constipation.

When period troubles pop up, it is tempting to reach for sugary and fatty comfort foods. But these indulgent diet choices might actually be making the symptoms worse. Avoid salt as the body begins to retain sodium and fluids in the days leading up to your period.

The body begins to retain sodium and fluids in the days leading up to your period. Eat diuretic foods like lettuce, beets, asparagus, and ginger, and drink plenty of water to flush the excess sodium out of your body.

Processed foods like candy bars, cookies, donuts, cake, and soda cause a rapid rise and crash in blood sugar levels, resulting in intense mood swings. Added sugars can change the levels of testosterone and estrogen in the body, which in turn decreases the feel-good hormone serotonin. Eating sugar-rich foods can also worsen symptoms of constipation and cause unwanted weight gain.

Caffeine causes the constriction or narrowing of blood vessels, including those that supply blood to your uterus and gastrointestinal (GI) tract. Caffeine causes the constriction or narrowing of blood vessels, including those that supply blood to your uterus and gastrointestinal (GI) tract. This constriction can cause more intense period cramps and headaches.

Cutting down on caffeine will help you prevent bloating, abdominal cramps, sleep disruptions, and digestive issues like diarrhea. Drinking alcohol dehydrates your body and causes increased water retention, bloating, and puffiness during PMS.

Alcohol also slows down digestion and can lead to cramping and constipation. Drinking alcohol before your period alters blood sugar levels in the body, which can lead to more intense mood swings than normal.

If you tend to feel tired and sluggish before and during your period, iron deficiency might be the culprit. Although red meats are some of the best sources of iron, they can also worsen cramps and other abdominal distress. Red meats are rich in prostaglandins, which are hormones that cause contractions of the uterus and trigger PMS symptoms. Instead, choose alternative sources of iron like chickpeas, spinach, beans, and mushrooms.

Meats like turkey and salmon also offer plenty of energy-boosting iron along with healthy omega-3 fatty acids. Eating spicy foods in the days leading up to your period can worsen stomach issues, especially if you are not used to spicy meals.

Spicy foods can cause diarrhea, stomach pain, and nausea on top of other symptoms connected with PMS. The burning sensation of spiciness comes from capsaicin, the active component of chili peppers. Capsaicin triggers pain receptors in the digestive tract, which can directly lead to stomachaches.

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