International Day of Action for Women's Health 2024: Role of diet in managing PMS and menopausal symptoms

Consuming Whole Grains and Vegetables such as brown rice, quinoa, and vegetables will maintain stable blood sugar levels, and reduce mood swings and irritability that are often associated with PMS. (Image: Canva)

International Day of Action for Women's Health 2024: This day is commemorated on May 28, serves as a crucial reminder of the importance of prioritising women's health and overall well-being. This day aims to highlight various aspects of women's health, with a particular emphasis on understanding and managing the significant role hormones play.

Hormones are integral to many of the physiological processes in women's bodies, influencing menstrual cycles, premenstrual syndrome (PMS), and menopause. These hormonal changes can have profound effects on physical and emotional health, making it essential to find effective ways to manage them. One powerful and natural approach to managing hormonal fluctuations is through maintaining a balanced and nutritious diet. By focusing on diet, women can take proactive steps to enhance their health and quality of life in a holistic and sustainable manner.

Here are the dietary choices that can help balance hormones and ease symptoms of PMS and menopause.

Managing PMS with diet

Complex carbohydrates: Consuming whole grains and vegetables such as brown rice, quinoa, and vegetables will maintain stable blood sugar levels, and reduce mood swings and irritability that are often associated with PMS, says Dr Vilas Shirhatti, technical director and nutrition Consultant, Naturell India Pvt. Ltd. (Rite Bite’s MAX protein). One of the symptoms of PMS is constipation. To prevent this, consume High-fibre foods such as whole grains, nuts and seeds, bananas and apples.

Calcium and vitamin D: According to Dr Shirhatti, symptoms of PMS can also include cramps and mood changes hence calcium and vitamin D rich foods, such as yogurt, milk, and plant-based milk, can reduce the extremity of these symptoms.

Healthy fats: Omega-3 Fatty Acids, also called as healthy fats, have various functions in your body and also prevent several autoimmune diseases. Primarily found in fishlike salmon, chia seeds, and walnuts, omega-3s have anti-inflammatory properties that can help soothe PMS symptoms, including depression and breast tenderness.

Magnesium: PMS symptoms include bloating, irritability, muscle cramps, and fluid retention. Foods that are abundant in magnesium, such as almonds, pumpkin seeds, and spinach can prove to be beneficial to help these symptoms.

Limiting caffeine and alcohol: Caffeine and alcohol has proven to increase anxiety and induce insomnia which also happen to be one of the symptoms of PMS. Swap your regular caffeinated beverages and opt for herbal teas.

Managing menopausal symptoms with diet

Phytoestrogens: Foods such as soy products and flaxseeds rich in phytoestrogens can simulate estrogen in the body and help manage hot flashes and night sweats.

Calcium and vitamin D: Assure that you're intaking enough calcium and vitamin D. Maintaining good bone health will help prevent osteoporosis. Calcium and vitamin D rich foods include dairy products, leafy greens and supplements for the same.

Healthy weight management: Diet plays a crucial role in maintaining your menstrual and menopausal health. Maintaining a diet that is rich in fruits, vegetables, lean proteins, and whole grains helps to manage weight as well as significantly reduce menopausal symptoms. Excess weight can exacerbate hot flashes and increase the risk of other health issues.

Hydration: Drink adequate amount of water as hot flashes and night sweats can lead to dehydration to a certain extent.

Limiting sugars and processed foods: Cutting back on sugar and processed food is essential during menopause. You must have stable blood sugar levels as it'll help improve your mood and energy.