PMS symptoms can be alleviated through some changes in lifestyle habits, such as regular physical activity, healthy and adequate eating and activities that promote a feeling of well-being and relaxation. However, in cases where symptoms do not improve with these practices, the gynecologist may recommend the use of some medications, particularly contraceptives.
PMS is a situation that is present in most women and causes very uncomfortable symptoms that can directly influence a woman’s quality of life, including mood swings, cramps, headache, bloating and excessive hunger, for example. . Learn how to identify PMS symptoms.
1. Drink teas and juices with calming properties
Teas and juices with calming and anxiolytic properties are a good option to alleviate mood swings common during PMS, such as chamomile, valerian or St. John’s wort tea and passion fruit juice.
To have the desired effect, it is recommended to drink passion fruit juice daily or one of the teas at the end of the day or before bed, at least 10 days before menstruation. Check out other home remedy options to calm down.
2. Eat foods rich in fiber
Some women also report that they feel hungrier during PMS and, therefore, one way to reduce excessive hunger is by giving preference to foods that are rich in fiber, as they increase the feeling of satiety and, consequently, the desire to eat. Thus, some of the foods that can be consumed in the days before menstruation are pears, plums, papaya, oats, vegetables and whole grains. Discover other foods rich in fiber.
In addition to foods rich in fiber, pumpkin seeds can be added to your daily diet, as they are rich in magnesium, helping to reduce muscle contraction and promote relief from menstrual cramps.
3. Practice physical activity
Practicing physical activity promotes the release of serotonin in the body, which is a neurotransmitter responsible for the feeling of well-being. Therefore, by practicing physical activity, it is possible to promote relief from some PMS symptoms, such as bad mood, stress and anxiety. See other tips for increasing serotonin.
In addition to promoting a feeling of well-being, physical activity can also be useful in combating fluid retention, reducing the swelling that is common during this period.
4. Eat foods that are rich in tryptophan
Tryptophan is an amino acid precursor to serotonin, meaning consuming foods rich in this amino acid can help promote a feeling of well-being and alleviate PMS symptoms. Some foods rich in tryptophan that can be included in your daily diet are bananas, nuts, salmon, eggs and cocoa, for example. Discover other foods rich in tryptophan.
5. Drink plenty of fluids
It is common for women to feel more bloated during PMS, especially in the abdominal region, due to fluid retention. Therefore, it is important that she drinks at least 2 liters of water per day, as this will help her body stay hydrated and combat PMS swelling.
Another way to increase fluid consumption is through the consumption of foods rich in water and that have diuretic properties, such as melon and watermelon, for example, and it is also interesting to consume teas with diuretic properties, such as arenaria tea. , for example.
See more tips on what to do to alleviate PMS symptoms:
