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Did you know that 65% of women experience some uncomfortable symptoms due to hormonal changes which occur prior to menstruation (PMS)? These include: bloating, tiredness, headaches, nausea and vomiting, a slight increase in body weight, increased appetite, discomfort and a dry mouth. 

However, 35% of women do not experience any of those symptoms, and this has led some experts to conclude that this problem may be psychological, since the level of fluctuating hormones can affect some areas in the brain which control how women perceive things… for example, you may feel bloated rather than being actually bloated

From a nutritional point of view, here are some simple tips to help you reduce these symptoms:

  • Drink enough water and liquids

Try to drink at least 1 litre of pure water in addition to other liquids such as fresh juices or soups, for a total of 8 glasses per day; this will help reduce bloating. 

  • Add some nuts to your diet

Nuts are a great source of B vitamins and Vitamin E, which are considered the key vitamins for preventing premenstrual symptoms. 

  • Eat more fruits and vegetables

They are rich in vitamins and fibre, which will help the body to perform its essential biological functions. Fruits also provide natural sugars, which are easily absorbed and act as a good source of energy.Fruits like oranges, kiwi, strawberries and melon are also a good source of vitamin C, which plays a role in helping the body absorb iron from food, which is essential during menstruation. 

  •  Limit your intake of fats and sugars!

Eating fatty and sugary food can make you feel bloated and tired, and may increase nausea and the incidence of vomiting. 

  • Cheer up with a little chocolate!

A small amount of chocolate will provide your body with energy and helps to boost your mood!

  • Have an early morning walk

Your body is in great need for fresh oxygen, which you’ll get from an early morning walk. This will help your blood circulation, which in turn will allow your body to make more efficient use of the nutrients it’s getting from your balanced diet. If you cannot do it in the morning, just go outdoors anytime and try to get some exercise for at least half an hour every day.

  • Sip some herbal beverages

Have some herbal drinks such as mint green tea, chamomile, and anis; these have a superb tranquilizing effect on muscle cramps, and will also help you to get more liquids. 

  • Include Omega-3 fatty acids

It’s a kind of fat, usually found in fish like salmon and sardines, and nuts such as walnuts.This kind of fatty acids helps in forming the most important enzymes, which regulate body hormones (especially the sexual hormones) and makes them function properly.

  • Have enough rest

Your body needs rest, especially your muscles: getting enough rest helps lower feelings of nausea and vomiting. It also gives you enough time to plan your healthy diet!Not surprisingly, food and a healthy lifestyle have a very big role in minimizing the symptoms associated with menstruation; so go ahead and try these tips for a healthier you!

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