Five foods to eat for PMT relief

PMT (also known as premenstrual tension/syndrome) is something most women experience. When the ‘time of the month’ swings around, symptoms such as bloating, abdominal cramps, irritability and headaches can play havoc with a woman’s emotional and physical well-being.

While there are over-the-counter medicines offering relief from these troubling symptoms, one of the most effective ways to address PMT is through diet. We’re going to explore five foods that can help prevent PMT.

Vegetables, fruit and high fibre foods

Changes in hormone levels are thought to be a primary cause of PMT, so a fibre-rich diet can be highly beneficial for those with severe symptoms. Fibre reduces the stress on your liver – the organ that metabolises hormones, including oestrogen. Once digested, fibre absorbs excess oestrogen and transports it out of the body.

The added benefit is that fibre balances blood sugar levels which can help to control mood swings and fatigue.

Essential fatty acids 

Eating foods rich in essential fatty acids – such as walnuts, flaxseeds, salmon and beef – can make a big difference to PMT symptoms. Essential fatty acids help produce prostaglandins, a group of lipid compounds that reduce inflammation in the body and regulate hormones, in particular, reducing the effects of the hormone prolactin which is said to affect mood.

Research suggests women who eat a diet rich in calcium have a lower risk of developing PMT, by as much as 40%

Foods rich in vitamin B6 

Bananas, whole grains, eggs, beans and nuts are among the foods that contain vitamin B6. This vitamin is effective not only for pain relief, but can also help the liver to remove excess oestrogen. Research also shows a link between vitamin B6 and reduced depression and irritability.

Natural yoghurt 

Research suggests women who eat a diet rich in calcium have a lower risk of developing PMT, by as much as 40%. Just an eight-ounce cup of natural yoghurt contains 25% of your daily recommended intake of calcium, which makes it a great snack option for tackling PMT symptoms.

Chamomile tea 

Although it’s not technically a food, including chamomile tea in your diet could make a huge difference to your PMT symptoms. Chamomile tea contains antispasmodic properties that can help to ease the severity of menstrual cramps and muscle spasms. It’s also highly relaxing and can help to soothe stress and anxiety.

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Tamara Marshall

Written by Tamara Marshall

Written by Tamara Marshall

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