Pre-menstrual syndrome – the devil almost every woman battles for few days every month. PMS occurs when female hormones start to drop in the late luteal phase of a menstrual cycle. This event usually triggers various symptoms like acne, headaches, bloating, mood swings, gastric trouble/constipation, poor sleep, cravings and irritability.

I mean, we women experience some or all of these every month don’t we? Symptoms of PMS are quite predictable and frustrating. While noticeable changes in our body and mood are normal, intense symptoms which affect the quality of life are not. This is called Pre-menstrual dysphoric disorder or PMDD wherein, a person showcases extreme emotions like severe anxiety, depression, tension, anger, etc. This phase can last a day or two or go upto even a week before the onset of period.

Now, in this phase our body’s efficiency to access stored energy reserves is poor and hence, it resorts to inform you that you need to eat more calories. This is what we feel as ‘cravings’. The foods we crave are usually empty calories like chocolate, ice cream or sweets right? While eating small amounts and on occasion is acceptable, making it a habit to order that slice of cake or a tub of ice cream just because you are PMSing is troublesome behaviour which spoils overall health in the long run.

So what habits can we inculcate to address our cravings as well as manage physical symptoms?

• Avoid caffeine and alcohol: It is not a solution to feel better
• Have calcium rich food and limit salt intake: One of the reasons we feel bloated is because of fluid retention in our body. Limiting salt intake and incorporating Ca rich foods like dairy, pumpkin seeds, leafy greens, etc., in our food helps with this
• Have smaller but frequent meals: You tend to digest food better when you eat smaller meals and this inturn helps you prevent bloating. It also helps address your cravings by not letting you go too hungry for long
• Include complex carbohydrates in your meal: Foods like vegetables, fruits, whole grains, lentils, etc., can help prevent the onset of cravings because they bring a sense of satiety. Eating a little extra rice or having a big bowl of fruits will take care of the extra calorie intake required as well
• Hydration: Adequate water intake prevents fluid retention
• Good sleep: Focus on getting good quality sleep for better mood regulation through the day
• Breathing practice: Try to incorporate deep breathing exercises during the day to feel a sense of calm and regulate your mood swings

Building healthy habits are a sustainable solution to ensure good health and happy hormones. Will you give in to that slice of cake next time or will you try this?