Proper nutrition for less period pain!

Do you feel bad mood, fatigue, drowsiness, headache, nerves and pain in the abdomen and chest before your period? Then you are one of the many women who suffer from Premenstrual Syndrome ( PMS ) . Premenstrual syndrome is associated with a set of physical and psychological symptoms that appear a few days before and subside with the onset of menstruation.

What ingredients will relieve you from these symptoms?

Magnesium: Foods rich in magnesium, such as dark vegetables, nuts and seeds, fish, avocados, bananas, dark chocolate, and low-fat yogurt, can help you get over your nerves while also reducing stress. Magnesium soothes menstrual cramps—yes, even uterine cramps—while reducing symptoms of headaches and back pain, as well as fluid retention that leads to breast swelling and tenderness.

Vitamin B1 and B6: Consuming 50-100mg of vitamin B6 daily improves the bad mood caused by premenstrual syndrome, while also reducing symptoms such as pain, malaise, etc. Sources of natural vitamin B6 are brewer's yeast, wheat germ, sunflower seeds, bananas, liver, meat, fish and nuts.

Vitamin E: Vitamin E is an important vitamin with powerful antioxidant properties that contributes to hormone balance and helps with premenstrual syndrome. It is found in almonds, sunflower seeds, and other nuts, as well as spinach, olives, kiwi, broccoli, tomatoes, and other vegetables.

Omega 3, 6 and 9: Unsaturated fatty acids are very important for the human body as they are the most efficient form of energy and have multiple beneficial effects. They have a beneficial effect on premenstrual syndrome by regulating the symptoms of certain sensitivity reactions, have anti-inflammatory effects, and also reduce pain and hormone secretion. Omega-3 and Omega-6 fatty acids are found in large quantities in fish oils and fish fats.

Hydrate your body: It is very important to consume foods rich in vitamins and minerals, such as fruits and vegetables, as well as to keep the body well hydrated. On the contrary, increased consumption of sugar, fat, coffee and alcohol seems to exacerbate the symptoms. So even if your body is "crying" for sweets, calm it down with something nutritious!