It is not uncommon to experience mood swings in the leading days for the period. These emotional swings can lead to a stronger feelings of sorrow or anxiety from mild irritability. While hormonal changes are an indispensable factor, lifestyle options, especially diets, can also affect these mood variations. If many, like many, you suddenly struggle with ups and downs in the mood, adding specific foods to your diet before your period can reduce the physical and emotional stress of your period. There are seven foods here that can help balance your premenstrual mood.
Also read: Food for rest: 6 foods take care during your period
What to eat before your period to avoid mood
1. leafy green vegetables
Leafy greens such as spinach, kel, fenugreek, etc. are rich in magnesium – a mineral that plays an important role in brain function and mood regulation. According to a research article published in National library of medicineMagnesium can help reduce symptoms of premenstrual syndrome (PMS), including mood swings and irritability. So, leafy greens can help you balance your mood!
2. Fatty fish
Omega -3 is known for its anti -inflammatory properties and positive effects on mental health, according to a research paper published in 2022 The Journal of Obsthetic and GynecologyFish like omega -3 fatty acids and salmon, mackerel and sardine are high in an excellent source. In addition, omega -3S has been linked to less symptoms of depression and can help manage mood swings associated with PMS.
3. Nuts and seeds
Almonds, walnuts, flaxseeds and pumpkin seeds are great sources of essential fatty acids and magnesium. As mentioned above, these nutrients support the neurotransmitter function, which can help stabilize the mood and reduce PMS symptoms.
4. Full grain
Full grains such as brown rice, quinoa and oats will provide you complex carbohydrates that can increase the level of serotonin in the brain, which can promote a sense of welfare and reduce mood. This is the easiest way to elevate your mood during your menstrual days.
5. Fermented foods
A healthy intestine microbiome means a better mood that can eventually help reduce the symptoms of anxiety and depression associated with PMS, according to a research paper, according to a published research paper Limitations in nutritionCommon fermented foods such as yogurt, kefir, sacker, and kimchi contain probiotics that support intestine health. Eating them can help you increase your stomach and mood.
Disclaimer: This material including advice only provides general information. This is not an alternative to qualified medical opinion in any way. Always consult an expert or your doctor for more information. NDTV does not claim responsibility for this information.
Also read: 5 Foods Celeb Nutritionist Rujuta Diwakar to help reduce period pain
So, include these foods in your diet to manage your premenstrual syndrome like an air.
