Diet Care for Premenstrual syndrome

Premenstrual syndrome is a combination of symptoms that many women get about a week or two before their period. Most women, over 90%, say they get some premenstrual symptoms, such as bloating, headaches, and moodiness.For some women, these symptoms may be so severe that they miss work or school, but other women are not bothered by milder symptoms. A diet including high-fiber, complex carbohydrates, iron and calcium-rich foods with some physical activities can help a lot. The most common diet recommendations are to avoid high sugar and salt, high fats, fried food, junk food, caffeine, carbonated and artificial sweeteners in order to reduce bloating, water retention, and breast swelling and tenderness.

Diet Schedule For Premenstrual syndrome

Early Morning

One glass of low-fat milk with 5 pieces- soaked almond and 8 pieces - Soaked Raisins

After 15 min - Carom water (ajwain)

Breakfast

Veg sandwich with 1 fruit / Stuffed parantha / Bread toast with egg / Chapatti with veg or dal / Veg Sewian / Veg poha / Veg idli / Besan chila / Suji chila / Veg upma / Sprouts / 1 egg white part

Lunch

Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg with Dal and Salad

Evening

Fruit / Coconut water / Herbal tea / Carom water

Pre-Dinner

Sandwich / Roasted chickpeas + Riceflakes Snacks / Homemade Soup

Dinner

Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg with Dal and Salad

Bed-time

Low-fat milk with ½ tsp turmeric

Important Tips

• Walk / Physical activity for 30 min is recommended.
• Water intake should be 6-8 glasses
• Whole fruit should be preferred to fruit juices.