Mums, one of the perks of being pregnant is not having your normal menstrual cycle. But now that you are back to your normal cycle, you might be going through those nasty PMS symptoms like cramps and bloating, not to mention your sudden craving for all things unhealthy – which don’t help to ease your PMS cramps.
So instead of reaching out for your favourite jar of cookies, we share with you 10 of these food alternatives that will help ease cramping while keeping you on a healthy diet.
10 Anti-PMS Food That Will Make Your Period More Bearable
1. Say No To Caffeine And Alcohol
Photo: iStock
We have all taken solace in having some good old coffee or a glass of wine to calm our nerves. However, research suggests that the more caffeine and alcohol you take, the higher the severity of your PMS symptoms. Yikes!
2. Pack Your Pantry With Low-Salt Snacks
Photo: iStock
A lot of women can relate to having an intense craving for all things salty during their period and while this may satisfy your short-term craving it can also worsen your bloating symptom as salt causes our bodies to retain water. So, go for low-salt foods such as homemade french fries or unsalted popcorn.
3. High In Calcium Food
Photo: iStock
According to the Korean Society of Obstetrics and Gynecology, calcium helps to lessen the severity of PMS symptoms like bloating, fatigue and mood swings. So ladies to add more calcium in your diet, try going for dairy products, leafy greens, tofu, or even calcium supplements.
4. Add More Iron-Rich Food
Photo: iStock
Naturally, losing a lot of blood means you’re more prone to anemia which leads to fatigue. So in order to fight this, ensure your diet includes a good amount of red meat, seafood, poultry, and fortified cereals which are all iron-rich food.
5. Saffron
Photo: iStock
This exotic spice not only tastes amazing but studies have also found a link between saffron and PMS relief. Mums, make sure you are getting about 30 milligrams a day by including the spice into your soups, teas, and sauces.
6. Ginger
Photo: iStock
Similar to saffron, ginger’s anti-inflammatory property helps to ease period pain caused by cramp and mood swings. Besides using it in tea, you can also add it to smoothies and sauces.
7. Snack On Nuts And Seeds
Photo: iStock
Being high in vitamin E and omega-3 fatty acids, nuts, seeds, and vegetable oils can help prevent menstrual migraines and make you feel full for a longer time.
8. Include Fibre-Rich Food In Your Diet
Photo: iStock
Including more whole grains, fruits, and vegetables can help ease constipation which is a common symptom during period.
9. Fish
Photo: iStock
Other than nuts and seeds another way to increase your intake of Omega-3 fatty is by including more fishes in your diet like salmon, trout, sardines, or anchovies. If you are not a fan of fish, you can still get a healthy dose of omega-3s from fish oil capsules or omega-3 supplements.
10. Choose Healthy Snacks
Photo: iStock
Give in to your cravings with healthier snacks such as apple slices with peanut butter, greek yoghurt with mixed berries or carrot sticks with fresh hummus. So in this way, you get your sweet and salty fix and also ease your PMS symptoms.
So mums, taking these healthier alternatives will definitely help make your period more bearable while also making sure you’re getting enough nutrition.
P.S. Don’t worry, you can still indulge in that delicious bar of chocolate, once in a while.
Get daily updates about our top stories when you follow us on Telegram at https://t.me/theAsianparentSG.
