PMS or Premenstrual syndrome is related to a woman’s menstrual cycle and a collection of emotional symptoms of woman body. You are a lucky girl if you have not such kind of painful experience. But about 65% women suffer from PMS. An adult body of woman goes through a natural cycle of hormone fluctuation each month. But in some cases the rate of fluctuations increases and also creates cramps, bloating, fatigue and excessive mood swings, different kinds of mental problems such as fatigue, rough behavior, depression etc. It is surprising that eating the wrong kinds of foods can worsen PMS, but if you take a proper diet that can prevent them. Some foods are needed to take and some are avoided for a tolerable PMS.

You should take:
Some foods are essential for your regular period. If you want to enjoy a tolerable PMS you should take some foods always which bring a smile on your face in your period. Here some foods for your suggestions, if you want you can follow these.

1. Fruits and Vegetables:
Let’s make a diet plan with plenty of vegetables and fruits. These provide essential vitamins and minerals that you need. Green vegetables and fruits also supply nutrients that can ease cramps, bloating, fatigue and mood swings.

2. Foods of High-Fiber:
Foods of higher fiber reduce your PMS. Foods contain fiber make free liver from extra stress which is beneficial to your metabolism hormone. Fiber also carries extra estrogen out of the body that helps to control mood swings and fatigue.

3. Spinach:
Spinach makes you free from bloated. Spinach in veggie or in salad supplies more magnesium, which eliminating excess fluid from cells.

4. Tofu, Miso, Tempeh:
Soy products like tofu, miso, and tempeh contain phytoestrogens (hormone-balancing nutrient). Phytoestrogens reduces estrogen. Some dairy products like soy milk and soy yogurt may be the good source of soya products.

5. Fatty acids:
Essential fatty acids reduce inflammation, produce prostaglandins. Fatty acids are essential for healthy muscles. A balanced diet with essential fatty acids reduces PMS symptoms and help to remove mood swings and cramps. a tablespoon or two of flax is high in omega-3 fatty acids, which reduce inflammation.

6. Vitamin B6:
Vitamin B6 helps to reduce depression and pain. It also reduces your PMS problems. Take beans, grains, banana in your meal. Don’t forget to take a glass of milk without sugar. Turkey contains vitamin B6 regulates levels of serotonin which influences mood.

You should avoid:
If you want to make your PMS symptoms tolerable, you should avoid these foods

1. Sugar:
Control your cholesterol level by controlling the sugar. A high amount of sugar in your body breaks down the natural vitamin stores. Sugar is the main cause of depleting the zinc, magnesium and iron level. Extra sugar may change your mood or your lifestyle. But ensure the minimum level.

2. Red Meat:
Red meat increases estrogen level. Sometimes meat can be the cause of extra hormones fluctuations. Enrich your diet plan with vegetable and low in red meat.

3. Dairy Product:
Milk may be perfect but all dairies are not. Many dairy products contain a high amount of pastry and sugar which ultimate results is having more saturated fat that may fluctuate your hormone level.

4. Salt:
Always try to avoid extra salt. Plan your diet with low sodium. We get our essential salt from different kinds of food. Extra salt increases your blood-pressure level which is very harmful for your heart and kidney also. It also may create hormone problem in your period.

5. Caffeine.
All kinds of caffeine increase your body’s temperature. Taking a high level of caffeine worsens your mood and effects on your body negatively and really which may hamper your hormone level. In your period take less caffeine as you can.

6. Smoking and Alcohol:
Smoking and alcohol both are harmful for your body for anytime. Smoking makes you more depressed and Alcohol makes your body dehydrate. They can make fatigue and worsen mood.

Menstrual cycle is common for every woman aged between 12-40 years old for each month. Unfortunately some of them have to face some difficulties during this period. But your food habit may change your bad experience. Select them and list out your food plan and enjoy a tolerable period.