Getting used to having terrible PMS symptoms is something that many women fall victim to. It’s incredible how many of us readily accept the notion that we have to suffer from tiredness, bloating, cramps, and headaches for several days every month. It’s possible that some of your PMS symptoms are caused by nutrient deficiencies since your body requires higher amounts of certain nutrients during your periods. Before running out and stocking up on bottles of supplements, try first adding some more nutrient dense foods listed below.
Getting enough calcium in your diet is one of the top ways to prevent PMS symptoms. There have been several placebo-controlled studies that have shown women who consume 1,200 mg of calcium a day will have a significantly reduced risk of having PMS symptoms. Although adding extra dairy to your diet is a surefire way of increasing your calcium intake, try experimenting with collard greens, spinach and kale, which are all calcium powerhouses and also come with added fiber and antioxidants. This aromatic wilted greens with coconut milk recipe is easy enough for a weeknight dinner even when you’re PMSing.
New emerging research is showing that magnesium deficiency might be causing PMS symptoms in many women. Magnesium might not be a nutrient that you often think about, but it regulates more than 300 biochemical reactions in the body, including helping regulate blood glucose levels. Keeping your blood glucose levels low during your period is critical to help prevent PMS systems, including cravings and mood swings. Try upping your magnesium intake by eating more green leafy vegetable, pumpkin seeds and tahini, which are all excellent sources of magnesium. This warm roasted pumpkin salad with maple tahini dressing is the perfect combination to fend off PMS symptoms.
Researchers have discovered that women with PMS are more likely to have lower levels of zinc than healthy women without PMS symptoms. It’s theorized that increasing your consumption of zinc will decrease your risk of PMS related symptoms. Zinc is a trace mineral, meaning that although it’s recommended daily intake level is very low, it still has a big impact on the body’s processes. Zinc helps with cellular reproduction, tissue growth & repair, and is a critical nutrient for the immune system. Oysters are by far the best source of zinc, but other seafood such as crabs and lobsters also pack a punch. If you’re not feeling seafood, you can increase your zinc consumption by eating organ meats such a liver. Scared of trying out organ meats? Try this easy recipe that mixes liver into a delicious meatloaf. You’ll be hooked!