The anxiety/depressive state, irritability, tender breasts, mood swings, food cravings, cognitive issues, fatigue and insomnia right before your period could be the signs of PMS or PMDD (Premenstrual dysphoric disorder) – a more severe form of PMS. Many as 3 out of 4 menstruating people have experienced some form of premenstrual syndrome. PMS is a life-altering psychological vexation that begins during the luteal (beginning symptoms) of menstruation and stops at the menses (bleeding stage).PMS has a way of disrupting your life. It can cause a lapse in productivity, communication, concentration and judgment, leaving it almost impossible to adult. You can’t feel the #MomLife spirit and the thought of romance can feel like someone slapped you in the face with a soggy bologna sandwich. The ideation of someone touching you, or someone needing you to affirm them; even if they are the tiny humans you created… A Mess. Honestly, I often wonder how people with uteruses subsist…Like why?! But then I grab myself by my homely “I can start bleeding at any moment” panties and grab some dark chocolate and fight to live another day.Chocolate is such a cliché, but honestly dark chocolate is one of the best things you can eat during your cycle because it’s loaded with antioxidants and calcium. The nutrients you consume during the pms stage can also lead to a more tolerable period. So, let’s get into the 5 most important nutrients for a more sufferable cycle.
5 essential nutrients for pms’n
1. Magnesium supplements of 200mg per day, during the luteal phase have been shown to decrease swelling, breasts tenderness and bloating. Also adding magnesium-rich foods can be a great way to compliment your supplements. Try adding wild rice, nut milks, split peas and broccoli to your diet.
2. Calcium supplements of 1200mg per day can greatly reduce the psychological symptoms. Calcium is especially good for preventing mood swings and irritability. For calcium food sources think greens, ice cream, almonds, almond milk, orange juice and dark chocolate.
3. Vitamin D along with calcium can be a super duo to prevent severe pms symptoms altogether. Get out in enjoy the sun while eating a delicious salmon meal. Fish is one of the best sources of vitamin D. Take about 10-20mcg of vitamin daily.
4. Vitamin B6 is a serious PMS game-changer. It literally determines how our system process certain reproductive functions. Taking about 100mg of vitamin b6 daily can change how your nervous system handles pain-This can relieve the aches and tenderness tremendously. Some of my favorite vitamin b6 sources are eggs, salmon, cabbage, bell peppers, carrots, cauliflower and chicken.
5. Potassium has a great reputation for decreasing and preventing cramps. But did you know potassium is essential for relieving bloat? Potassium is responsible for helping our kidneys get rid of excess salt that causes bloating. Sweet potatoes are on the top of my list of potassium food sources, but there are many other great sources like bananas, beans, oranges, plantains, peaches (which are currently in peak season), beet greens and avocado.
Remember to track your cycle because to benefit from these nutrients, you should take them preemptively. Also drink plenty of water and avoid caffeine. Cut back on dairy while pms’n-Ice cream and yogurt can be beneficial but keep it to 1 serving and be mindful of the sugar content. Get your rest and reclaim your personal space. Moms: It’s ok to isolate. This is the perfect time to have a schedule planned for your family. The more active they can be without you, the more time you can have to yourself. There is no shame in setting the parental controls and letting electronic devices aid in raring your children while you take a moment to cope. Take time to nurture yourself. Your body works best when you yield.To learn more about PMS and PMDD visithttps://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/symptoms-causes/syc-20376780How do you Cope with PMS?