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Practical food advice during the premenstrual phase

alimentazione pms

Nutrition plays a key role during the premenstrual phase because it is able to balance the deficiencies of certain micronutrients that are lost during the different phases of the menstrual cycle.
For example, during the luteal phase (where PMS can occur) it is recommended to increase magnesium, iron and B group vitamins intake to reduce tiredness and irritability. These nutrients are found in high concentrations in foods such as: 

  • Spinach: rich in iron. It is recommended to season them with lemon juice (source of vitamin C) to increase their absorption
  • Lentils: allies of the premenstrual phase. They are an important source of vitamin B6, increase satiety and regularise intestinal transit.
  • Cashews and almonds (dried fruits): contain high concentrations of magnesium. However, it is recommended not to overdo it with dried fruits as they are an important source of polyunsaturated fats; the recommended daily portion is 30 grams.

Saffron is a powerful natural ally that can support normal mood by acting on serotonin (the feel-good hormone). However, the dietary consumption of saffron is not sufficient to exert this action, in which case the use of an appropriate dietary supplement is recommended.
Another ally is the lemon balm an aromatic plant with calming properties that helps promote relaxation.
Proper hydration is essential as this phase is characterised by that annoying sense of bloating and water retention; birch or dandelion infusions are excellent to help drain fluids.