Diet Remedies For Premenstrual syndrome (PMS)

Diet Remedies for PMS

PMS ko reduce kernay ki kuch top tips:

1.      Stay Away From Sugar

Bloating, fatigue aur depression ke saath  zyada notable symptom jo ke sugar ki wajja se hotti hai mood swing hai.nutrition ke advance center director aur owner, clinical nutritionist Thomas Von Ohlen ke motabik, women ke period energy ki higher demand create kertay hen.simple sugar great energy deliever kerti hai jab ke e ski break down ke liay zayada insulin ki zuroorart parhti hai.ye blood me high aur low sugar level cause kerti hai aur sath hi high aur low mood bhi.Laboranti add kerta hai ke quick blood sugar level ke increase hoonay ki cause sugar eat kerna hai(saath hi refined aur over-processed foods bhi).jis ke bahd rapid decrease hoona hungar aur fierce cycle cause kerta hai-aap ko achi tara patta ho ga that kis cheez ki overeating aap ke periods me ye cause kerti hai.

2.   Limit Your Sodium

Although bloating PMS me natural hai but sodium drastically bloating ko periods me aur un se pelhay increase kerti hai."bloating ki natural cause aldosterone hormone hai".von ohlen ke motabik,:ye body ke adrenal gland se release hotta hai aur ye body ko sodium absorb kernay ka batata hai.jis se blood me water content increase hotta hai:.additional sodium se bloating process accelerate hotta hai.periods ke doraan aur periods ke bahd me bloating ko kam kum kernay ke liay apna salty foods ka intake reduce kerain.

3.   Avoid Saturated Fats

High fat animal products jaisa ke red meat,dairy products aur butter PMS symptoms ko worse kerta hai.Loboranti ke according saturated fats ka high intake breasts tenderness kerta hai aur saath hi body me kuch prostaglandin ko affect kerta hai.

4.      Drink less caffeine and alcohol

Caffeine body me estrogen level increase kerta hai jis se uncomfortable PMS symptoms like breast tenderness worse ho jaati hai.alcohol PMS me headache aur depression ko enhance kerti hai.bahot sari PMS symptoms better hydration se alleviate hotti hen,jaisa ke laboranti suggest kerti hen ke"decaffeinated beverages aur water best hen".

5.      Increase your intake of healthy foods to reduce PMS

Healthy diet aur regular exercise PMS ko relieve ker sakti hen, Laboranti aisi diet recommend kerti hai jo ke whole grains,vegetables,fruits,protein,seeds aur nuts(controlled proportion) se rich ho.eshi tara van ohlen valnut aur pumpkin seeds,salmon,mackerel,hablibut es ke omega 3-fatty acids ki wajja se suggest kerta hai.

6.      Supplements to alleviate symptoms

Ager fish aap ki preferred dish nahi hai tu dosera supplements bhi hen jis se aap omega 3-fatty acids benefits get ker sakti hen,fish oil aap ko apnay local drug store se mil jaye ga aur vitamin B6( jo ke 100mg se zayada per day na lain) bhi aur magnesium (200mg per day) ye dono nutritionist recommend kertay hen.

Laboranti add kerti hai ke kuch researches se ye patta chala hai ke higher magnesium aur vitamin B6 PMS me anexiety ko reduce kerta hai.es ke saath dono nutritionist calcium ko recommend kertay hen.kuch studies se ye patta chala hai ke 1000mg calcium intake per day PMS ki symptoms ko overall 50% alleviate kerta hai.

Aap PMS ko completely eliminate nahi ker saktien but aap diet ko change kernay se PMS ki severity ko kum ker sakti hen.