Did you know this about Premenstrual Syndrome (PMS)?
Premenstrual syndrome is a bunch of symptoms that appear for one week before menstruation and goes off abruptly once periods begin. PMS is triggered by increased activity of estrogen and too little production of progesterone. The symptoms can be mild to severe.
Two in 10 women have severe symptoms that affect their daily routine.
The most common symptoms are:-
- Irritation and irritability
- Mood swing
- Breast tenderness
- Sugar craving
- Abdominal bloating
- Weight gain
- Water retention.
What happens in PMS?
- Most women with PMS crave for carbohydrates and sugar. Reactive hypoglycemia can lead to migraines and impaired concentration. Over secretion of insulin to high carbohydrate meal and sugary foods cause reactive hypoglycemia.
- The neurotransmitter of serotonin in the brain enhances its production and may improve mood by carbohydrate intake.
- Subsequently, eating lots of carbs and sugar increases water retention and weight gain.
- Tryptophan is an essential amino acid. It is a precursor of serotonin and niacin. Increased dietary intake of tryptophan increases serotonin levels in the brain, which reduces mood swing and reduce appetite. About 60mg of tryptophan is used to synthesis1mg of niacin (vitamin B3).
- Tryptophan is effecting for treating insomnia.
- Riboflavin is also required for serotonin production.
Diet you should follow during PMS
1.Foods rich in tryptophan are cashew nuts, oats meal,eggs, hard cheese, fish, chicken, and beef.
2. Alcohol intake and heavy caffeine aggravate PMS symptoms worse.
3. The low salt diet helps to reduce salt retention.
4. Women with heavy periods must consume dark leafy vegetables, raisins, dates, watermelon, liver, lean meat to replace the losses of iron during menstruation.
5. A high intake of magnesium helps to ease with PMS.
6. Rich sources are seeds, nuts, whole grains, and vegetables. 7. Vitamin E helps to reduce the severity of breast tenderness and menstrual cramps.
7. Omega 3 fatty acid and Vitamin C reduces painful menstrual cramps and heavy bleeding.
8. Vitamin B6 reduces breast pain, weight gain, and nervous tension.
Dt. Jenifer Antony is Nutritionist by profession. She has completed her graduation in Food Science and Nutrition and her Post Graduation in Clinical Nutrition. She is a research scholar in Biomedical Science at Bharathidasan University
and guides people about health to serve mankind.