Exercising and eating right can control the bloating, depression, irritability, and mood changes associated with PMS. I recommend 45 minutes of exercise regularly.
Make these dietary shifts to deal with PMS
1.𝗥𝗘𝗗𝗨𝗖𝗘 𝗦𝗔𝗟𝗧 :
Reduce salt to ease your bloating and swelling.
Include rainbow 🌈color to your meal. Add greens in your daily intake. It helps in iron and Vitamin B intake which helps to fight fatigue and weakness and blackouts faces during PMS.
3. 𝙆𝙀𝙀𝙋 𝙔𝙊𝙐𝙍 𝙎𝙀𝙇𝙁 𝙃𝙔𝘿𝙍𝘼𝙏𝙀𝘿 :
Drinking 2-4 liters of water is recommended. If you are someone who doesn’t like water, yet flavored water adds lime, cucumber, make infused water. Keep water reminder to fight to bloat and has issued during PMS and periods.
4. 𝗘𝗔𝗧 𝗗𝗔𝗜𝗥𝗬 𝗣𝗥𝗢𝗗𝗨𝗖𝗧𝗦:
Studies show having dairy ( low fat ) like paneer, cheese, curd, buttermilk, etc can help you ease PMS symptoms.
5. 𝗧𝗔𝗞𝗘 𝗚𝗢𝗟𝗗𝗘𝗡 𝗥𝗔𝗬𝗦 : Vitamin D is really important. Sun exposure for 15 minutes is recommended for ease in PMS.
6.𝗦𝗡𝗔𝗖𝗞 𝗢𝗡 𝗡𝗨𝗧𝗦 : Instead of reaching for a bag of chips or that candy bar, snack on unsalted, raw nuts. Nuts are rich in omega-3 fatty acids and help you feel full longer. Try a variety of nuts like pecans, walnuts, almonds, and hazelnuts. It helps in fighting bloating and anxiety and depression.
Limit caffeine and alcohol for easy periods.
8.𝗖𝗥𝗔𝗩𝗜𝗡𝗚 𝗙𝗢𝗥 𝗦𝗪𝗘𝗘𝗧𝗦:
Opt for dates, fig, and jaggery than sugar-laden sweets. Have a piece of chocolate then the whole bar. Try hot chocolate (dairy-free – use almond milk ) without sugar or try honey instead of sugar.
9. 𝗖𝗥𝗔𝗩𝗜𝗡𝗚 𝗙𝗢𝗥 𝗦𝗔𝗟𝗧𝗬 𝗔𝗡𝗗 𝗝𝗨𝗡𝗞 𝗙𝗢𝗢𝗗:
Craving for junk and salary food to mood swings and depression is a common habit. Stock up healthy to eat healthy, by this I mean when you crave for salty have Pistachio when you want to eat junk like chat makes sprouts chat with veggies and rock salt when you create for cheese have veggies sandwich with little manner and cheese. There are options always available to think wise and satisfy your craving.
Make it a habit to meditate regularly, just 15 mins for your self. And medication helps to fight depression and anxiety.
These were 10 lifestyle changes to ease your PMS.Do try them and see the change.
𝑷.𝒔: 𝑾𝒆 𝒂𝒓𝒆 𝒏𝒐𝒕 𝒕𝒂𝒍𝒌𝒊𝒏𝒈 𝒂𝒃𝒐𝒖𝒕 𝒎𝒆𝒅𝒊𝒄𝒂𝒍 𝒕𝒆𝒓𝒎𝒔 𝒂𝒏𝒅 𝒄𝒐𝒏𝒅𝒊𝒕𝒊𝒐𝒏𝒔. 𝑰𝒇 𝒕𝒉𝒆 𝒔𝒚𝒎𝒑𝒕𝒐𝒎𝒔 𝒂𝒓𝒆 𝒔𝒆𝒗𝒆𝒓𝒆 𝒑𝒍𝒆𝒂𝒔𝒆 𝒄𝒐𝒏𝒔𝒖𝒍𝒕 𝒚𝒐𝒖𝒓 𝒅𝒐𝒄𝒕𝒐𝒓
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