Best Natural foods for PMS syndrome relief

Certain natural foods can alleviate PMS symptoms by helping balance hormones, reducing inflammation, and providing essential nutrients. Here’s a list of some of the best foods for PMS relief:

Leafy Green Vegetables

• Examples: Spinach, kale, Swiss chard
• Benefits: High in calcium and magnesium, which can help reduce bloating, mood swings, and cramps. Leafy greens also contain iron, which helps counteract fatigue from blood loss.

Bananas

• Benefits: Rich in vitamin B6, which may help alleviate mood swings and irritability. They also contain potassium, which can reduce bloating and help prevent water retention.

Nuts and Seeds

Examples: Almonds, walnuts, flaxseeds, chia seeds, pumpkin seeds

Benefits: These are excellent sources of magnesium, which can ease muscle cramps and mood changes. Omega-3 fatty acids in walnuts and flaxseeds also help reduce inflammation, potentially lessening PMS-related pain.

Fatty Fish

Examples: Salmon, sardines, mackerel

Benefits: Rich in omega-3 fatty acids, which reduce inflammation and may alleviate cramps and mood swings. Omega-3s also have a positive effect on brain health, which can support stable moods.

Whole Grains

Examples: Brown rice, oats, quinoa, barley

Benefits: Whole grains provide fiber, which aids digestion and can help with bloating. They also contain B vitamins, especially B6, which can help with mood regulation and energy levels.

Dark Chocolate (70% Cocoa or Higher)

Benefits: Contains magnesium and antioxidants, which help relieve cramps and improve mood. Dark chocolate also stimulates the release of endorphins, which can enhance mood and reduce stress.

Legumes and Beans

Examples: Chickpeas, lentils, black beans

Benefits: High in fiber, which can aid digestion and prevent bloating. They are also a good source of plant-based protein and iron, helping to maintain energy levels.

Berries

Examples: Blueberries, strawberries, raspberries

Benefits: High in antioxidants, which help reduce inflammation and oxidative stress, berries can help improve skin health and mood. They’re also low in sugar compared to other fruits, reducing the likelihood of blood sugar spikes.

Avocado

Benefits: Contains healthy fats and potassium, which can reduce bloating and water retention. Avocado’s magnesium content can also help relieve cramps.

Yogurt and Probiotic Foods

Examples: Greek yogurt, kefir, sauerkraut, kimchi

Benefits: The probiotics in these foods support gut health, which can help alleviate digestive symptoms like bloating. Yogurt also contains calcium, which can reduce muscle cramps and mood swings.

Cruciferous Vegetables

Examples: Broccoli, Brussels sprouts, cauliflower

Benefits: High in fiber, which aids digestion, and calcium, which can help ease PMS symptoms like cramps and fatigue. These vegetables also support liver function, which helps process and balance hormones.

Sweet Potatoes

Benefits: A great source of complex carbohydrates, vitamin B6, and magnesium, sweet potatoes can help stabilize blood sugar levels, reduce cravings, and improve mood.

Turmeric and Ginger

Benefits: Both have strong anti-inflammatory properties and can help relieve pain and discomfort associated with PMS. Ginger, in particular, can soothe digestive issues, while turmeric may help reduce menstrual cramps.

Oranges and Citrus Fruits

Examples: Oranges, lemons, grapefruits

Benefits: High in vitamin C and calcium, citrus fruits can reduce PMS-related fatigue and bloating. The vitamin C content also supports iron absorption, helping combat tiredness.

Watermelon and Cucumber

Benefits: High in water content, these foods help keep you hydrated, reducing bloating and water retention.

Herbal Teas

Examples: Chamomile, peppermint, ginger tea

Benefits: Chamomile can relieve anxiety and reduce cramps. Peppermint can help with bloating and digestive discomfort. Ginger tea has anti-inflammatory properties that can ease pain and nausea.

Incorporating these foods regularly, especially in the two weeks before your period, can help manage and reduce PMS symptoms naturally.

How can VitaFusion Doctors help you?

If you are struggling with premenstrual syndrome (PMS) contact us right away. We offer Alleviate IV Therapy to help you.