For most women, premenstrual syndrome (PMS) is a monthly challenge. Some of the common symptoms include anxiety, irritability, cravings, clumsiness and water retention

PMS can severely affect your work, education, relationships and general daily activities. But, what many women don’t realise is that there are ways to relief the burden of PMS.

Nutritional therapist Patrick Holford says that a fundamental principle for managing PMS is to eat meals and snacks that provide both protein and carbohydrates that will balance your hormone levels. Combat PMS with these easy tips:

1. Don’t be afraid of carbohydrates – Balancing blood sugar is key to stabilising your hormones. Eat complex, unrefined carbohydrates such as whole grains, beans and vegetables. Also cut out all refined carbs, sugar and any foods that contain added sugar.

2. Eat vegetables daily – Vegetables such as broccoli and cauliflower are especially beneficial for PMS sufferers.

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3. Out with the bad, in with the good – Stay away from bad saturated and hydrogenated fats because they trigger headaches, menstrual cramps and endometriosis discomfort. Replace them with the essential fats found in fish, nuts, seeds and vegetable oils to prevent inflammation and reduce abnormal blood clotting.

4. Bulk up – Fibre plays a key role in balancing female hormones. It also helps with digestion while reducing cholesterol.

5. Cut the caffeine – Caffeine not only removes vital minerals and vitamins from your body due to its diuretic effect, but it is also linked to PMS, particularly through breast pain and tenderness. It is also a stimulant, which means that it affects blood-sugar levels.

6. Lower the alcohol – The liver is one of the key organs that control and balance hormones as this is where excess hormones can be removed. If it is over-taxed by a poor diet and alcohol, this elimination will not occur.

7. Supplements – At a basic level, consider taking supplements. These should include B3, B6, zinc, magnesium and a combination of flax or fish oil for omega-3 fatty acids, and borage oil for omega-6 fatty acids.

The post 7 ways to manage the triggers of PMS appeared first on ‘Bona’.

While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.