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There are a lot of advantages that we can get from a healthy and balanced diet. It can keep you beautiful, maintain your mood, keep the shape of your body (ideal in weight), and keep you active (more energy that you have every day). So what are healthiest and best foods for women of all ages, especially to ease symptoms of PMS? Keep reading!
You might also like to know more about best foods to prevent breast cancer and aging, before continuing!
Furthermore, healthy foods also can be essential nutrients to give a significantly supports through different phases in your life. For instances, they can be used to help reduce PMS, increase the level of female fertility, relieve some symptoms of menopause, ease your stress level, etc. Whatever how old you are, you can improve and enjoy your life with a healthy diet.
Common suggestions for women of all ages
Don’t go too far when thinking about healthiest foods. You can start from the basics but can give a significantly improvement to your health in long term.
Fresh fruits & vegetables, lean sources of protein, healthy fats, and whole grains can be good basic choices for a well-rounded diet. It is not difficult to get them every day. These kinds of foods can provide a lot of health advantages. They are high in energy which means will be so helpful for lifelong weight control. Furthermore, they also can be a key answer for feeling & looking great at any age!
Below are other simple ideas for your best nutrition and diet option:
- Limit your consumption of caffeine and alcohol! Some studies found that women with excessively consumption of caffeine are at higher risk of having more hormone changes and elevated calcium loss. Then for those who drink more than 2 alcohol drinks /day are also at higher risk of developing osteoporosis. Read also more detailed information about the link between caffeine and osteoporosis!
- Eat protein in moderation! We all agree that protein is one of the most essential nutrients for the body, but everything that is consumed too over will bring bad effect to the body. In other words, avoid consuming too much protein (particularly for animal-based protein)! Too much protein can lead to more calcium loss which then will reduce the density of your bone and put you at higher risk of osteoporosis.
- Get plenty of iron from your diet! In fact, women are more likely to have iron deficiency than men - the cycle of menstruation is one of major factors why this happens. Therefore, it’s important to maintain the level of iron in your body. Fortunately, there are a lot of iron-rich foods that you can choose in your diet. Spinach, iron-fortified cereals, lead red meat, lentils, and dark poultry are some iron-rich foods.
- Maintain your calcium (Ca) intake! Again, women are also more likely to develop osteoporosis than men. Therefore, it’s important for them to get adequate Ca to improve /maintain the health and density of their bone. Plant-based calcium-rich foods are more recommended than animal-based sources of calcium. Kale, collard greens, Brussels sprouts, beans, and broccoli are great plant-based sources of Ca.
- Always remember to prioritize plant-based and whole foods! A variety of legumes, beans, and whole grains are good choice to get more fiber and energy. Don’t forget also to fill most of your plate with fresh leafy green vegetables and fruits. And focus on locally-grown foods (in order to get as fresh as possible of foods) and minimally-processed foods!
Diet tips to ease the symptoms of premenstrual syndrome (PMS)
Not all women experience symptoms of PMS. But did you know that your lifestyle habits also can affect your PMS? Some studies found that women with unhealthy weight (overweight) are more likely to experience PMS symptoms.
Another factor is stress, if you cannot control your stress your PMS symptoms are also more likely to occur. Experts believe that stress has a significantly contribution of how intense and severe the PMS symptoms that occur. Therefore, it’s important to relax your mind. Doing yoga, exercise, and deep breathing are great choices of effective ways to relax the mind.
Don’t forget also to get adequate rest and sleep. These are not only intended to ease your stress but also reduce the risk of fatigue (one of common PMS symptoms). Furthermore, cigarette smoking also should be avoided – many studies found that it may increase the risk of moderate & severe PMS.
The following are some nutrition tips to ease your PMS symptoms:
- Again, cut out alcohol and caffeine, because both are believed can worsen your PMS symptoms! Trans-fat foods also should be limited!
- Get to know your best choice! Some appropriately supplements may work effective to ease your symptoms. See if vitamin supplements, flaxseed oil supplements, fish oil, or eating more fish will ease the symptoms. In addition, for some women, taking a daily supplement /multivitamin may relieve cramps (one of common PMS symptoms).
- Egg yolks and red meat should be avoided, because both can lead to inflammation. It’s much better to go with plant-based proteins, such as nuts and soy.
- Don’t overload on salt and sugar! Too much sugar can trigger the decreased serotonin in your brain which then may affect the mood and your PMS symptoms. And for salt, if you consume it too much, this will worsen water retention. Choose whole foods instead of overly processed foods. If you cannot cut out salt in your diet, make sure to drink lots of water!
- Add more high-quality foods of calcium and vitamin D in your diet! Experts believe that vitamin D may help maintain your emotional changes, and calcium can help relieve anxiety and depressive symptoms. Of course, vitamin D and calcium are also essential nutrients for other health reasons, particularly such as for preventing osteoporosis. Soy milk, yogurt, cheese, and free-fat milk are good sources of vitamin D and calcium. If necessary, you also can consider appropriately supplements!
- Never skip your breakfast! Hormone changes due to PMS also can cause appetite problem. Sometimes you may have lack of appetite or vice versa (overly hungry). Therefore, it is important to always never skip your breakfast.
