Understanding Premenstrual Syndrome (PMS)
Premenstrual Syndrome (PMS), also referred to as Premenstrual Tension Syndrome, characterizes a range of symptoms occurring in the luteal phase of the menstrual cycle, often leading to irritability, anxiety, and insomnia. These symptoms typically affect women aged 35 and older, especially those experiencing infertility or menstrual irregularities. While only a small percentage of women suffer severe symptoms that impede daily life, it is essential to explore effective relief methods for PMS.
Dietary Strategies for Alleviating PMS Symptoms
Medical experts like Dr. Chandra report that around 75% of women face PMS, exhibiting symptoms such as mood swings, anxiety, tension, emotional vulnerability, irritability, fatigue, cravings, chest pain, and headaches. These issues often arise from a decrease in serotonin, a crucial brain chemical responsible for transmitting various messages through nerve cells. Insufficient serotonin levels can lead to increased feelings of anxiety and sadness.
Research indicates that carbohydrates play a soothing role for the nerves by boosting serotonin levels. Typically, consuming around 50 grams of carbohydrates can provide noticeable relief. Foods rich in carbohydrates, such as rice, flour, millet, sweet potatoes, and potatoes, are considered ideal antidepressant foods. Furthermore, carbohydrates provide glucose, the brain's primary energy source, helping women sustain their energy levels during their menstrual cycles. It is advisable that carbohydrates account for 55% to 65% of a woman's daily caloric intake to promote overall health and immunity.
The Role of Vitamin B6
In addition to carbohydrates, Vitamin B6 is another nutrient that aids the brain in synthesizing serotonin, potentially alleviating depressive symptoms. Foods high in Vitamin B6 include bananas, which contain alkaloids that can enhance mood and confidence. Whole grain products, particularly those containing bran, are also valuable sources of this beneficial vitamin.
Hydration and Other Nutritional Tips
During menstruation, maintaining hydration is crucial for preventing constipation and alleviating pelvic congestion. While some women may feel less inclined to eat due to common symptoms such as back pain, incorporating appetite-boosting foods can be beneficial. Foods like pig liver red date porridge, ginger and coix seed porridge, black fungus red date porridge, and ginger red sugar water can help replenish lost nutrients.
Excellent food choices for women during their menstrual cycle also include cherries, pumpkin, low-fat milk, and chicken. Research from Pennsylvania State University highlights that iron deficiency can occur during this period due to blood loss, resulting in cognitive function issues. To combat insufficient iron levels, consuming beef is a highly recommended strategy.
Conclusion
To effectively manage PMS symptoms, a combination of dietary adjustments, including increasing carbohydrate and Vitamin B6 intake, is vital. Staying well-hydrated and including iron-rich foods in the diet can further support women experiencing PMS, allowing them to maintain their daily activities with greater ease and comfort.