Every month, a week or so before menses, one may experience symptoms like mood swings, depression, irritability, acne, headache, constipation, pain and heaviness in the breasts, lethargy, tiredness, symptoms of bloating, craving for certain food items (like chocolates, sweets, etc.), panic attacks, cramps in the abdomen, etc. this condition usually results when the person is not having a well – balanced diet and is missing certain essential nutrients in her meal.


    • Avoid taking any item containing caffeine (coffee, tea, chocolates, etc), soda, white flour, tinned foods, processed food items, cakes, pastries, candies and refined sugar. Stop smoking and drinking alcohol completely.
    • Eat a well – balanced diet with moderate exercise and enough of sleep. Having a low- salt diet will help to reduce the bloating which is a common complaint before menses in most of the females. Smaller and more frequent meals help to keep the blood sugar levels steady and this helps the person to remain calmer and also to reduce the premenstrual symptoms.
    • It is necessary for the person to have a diet rich in proteins, vitamins, minerals and fatty acids. Proteins taken in moderate amounts daily is needed for the body to produce the hormones necessary for the cycle to go smoothly and it also helps to balance the blood sugar and thus decrease the mood swings automatically.
    • Food items rich in iron are also important to be taken daily. The sources of iron are almonds, apples, apricots, avocados, baira, bananas, beetroot, Bengal gram, black berries, black currants, blackstrap molasses, brewer’s yeast, cashewnuts, coriander leaves, drumstick (saijan ki phalli), dry dates, dried plums (also called as prunes), egg yolk, figs (anjeer), fish, jaggery, jawar, kelp, legumes, lettuce, lentils, liver, meat, methi, nuts, parsley, peaches, pears, pistachios, pumpkins, radish leaves, raisins, rice, sesame seeds, soya beans, spinach (palak), sprouted grains, strawberries, watermelon and whole wheat.
    • Eating food items rich in magnesium and zinc or their supplements also help to reduce the premenstrual symptoms.

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