By Victoria Q

Exercise and a healthy diet are the most common natural ways you can keep PMS at bay. Exercising and eating right can control bloating, depression, and mood swings during PMS. The types of food you choose are just as important as the quantity and timing. It’s fine to give in to cravings every once in a while, but constantly consuming it will not only lead to weight gain but worsen your PMS.

You may find yourself stuck in the office when the craving kicks in, leaving your hungriness spike high. Afterwards, it leads to overeating during dinnertime. The key is to stick to small meals every three hours. This stabilizes blood sugar levels and keeps your cravings under control. By staying on top of your hunger, you’re less likely to overeat during mealtime.

So, what kind of snacks are the best to take with you to the office that can keep your PMS symptoms under control?

1. Popcorn

Popcorn is a whole grain that boosts the production of serotonin, which promotes better mood, decreased depression, and improved sleep. It is also high in fibre content to promote regular bowel movement. Popcorn is low in calories so there’s no need for you to worry about weight gain while consuming popcorn. Still, moderation is the key. Stick to the unsalted option to keep period bloating at bay while simultaneously improving your mood.

2. Oranges

Oranges contain both calcium and vitamin D. Consuming calcium reduces feelings of depression and anxiety while vitamin D regulates the enzyme that converts tryptophan into serotonin that helps regulate mood. Find the combo in citrus fruits like oranges, lemons, and limes.

3. Dark Chocolate

Dark chocolate is an excellent source of magnesium and antioxidants. Magnesium is known to assist with regulating mood swings, reducing breast tenderness and manage serotonin. Dark chocolate not only reduces the severity of PMS but also keep your craving at bay. Aim for at least 70% of solid cocoa which is lower in fats and sugars than regular chocolate.

4. Banana

Bananas are one of the best mood-boosting foods you can eat. Thanks to its high dose of vitamin B6, potassium and magnesium, which can reduce water retention and PMS bloat. They also help regulate the digestive system, which some women may struggle with around this time of the month. Include banana in your smoothies, yogurt, on top of toast or snack on them to get these benefits.

5. Watermelon

This water-rich fruit help cure the puffy feeling you get during your period due to it contains a diuretic that helps flush the excess fluid from the body. It will also keep your body hydrated, reduce cramps and help improve your mood. When the sweets craving hit, reach for a piece of this sweet fruit instead of candy.

6. Leafy Green

When you’re on menstruation, your iron levels drop, which causes cravings for iron-rich foods such as cheeseburgers. Instead, choose leafy greens like spinach, kale, collard greens and swiss chard that are high in iron and help to replenish your body’s iron supply. Consuming these vegetables will also help to boost your general health, reduces pain and increase your mood.

7. Nuts

Most nuts are rich in omega-3 fatty acids, also, they are a great source of protein. They contain magnesium and various vitamins depends on the type of nuts. They also help keep you feel full longer throughout the day. As I mentioned before, omega-3 fatty acids are good for the heart, brain and ease PMS symptoms. Sprinkle nuts on a salad, spreading nut butter on toast or just munch on its own as a snack.