Well-being

Five foods to relieve PMS symptoms

Understand what happens to the woman’s body during these days and see a list with 5 options that help reduce the discomfort of the premenstrual period.

When it comes to PMS, unnecessary jokes abound around one of the most uncomfortable moments in a woman’s fertile life, and what is lacking—especially among men—is knowledge about it.

Premenstrual Syndrome is a set of symptoms, such as bloating, cramps, and bad mood, that appear shortly before menstruation. This is completely normal. But to understand it, one must realize that the female body, from a hormonal point of view, is much more complex than the male body.

While their hormone production begins to slowly decline after the age of 30, causing mood changes, in women the concentration and fluctuation of hormones vary throughout the menstrual cycle.

When menstruation ends, estrogen production begins, and around the 14th day, it starts to decrease and give way to progesterone. But during menstruation, both reach zero. In other words: women have a different concentration of sex hormones every day, which also affects mood.

To help ease these symptoms—which we at Portal Umami know are far from being a “whim”—we’ve put together a list of 5 foods and suggestions with soothing effects that can help at this time.

Salmon: in general, fish are rich in omega 3 – a fatty acid whose beneficial qualities include its anti-inflammatory action. In the case of PMS, it helps reduce cramps and decrease water retention. And the best part: most of them are umami!
Other suggestions: tuna and sardine.

Corn: one of the most beloved umami ingredients, corn is rich in vitamin E, which is beneficial in reducing breast pain, very common during this period.
Other suggestions: Brazil nut and walnuts.

Carrot: rich in vitamin B6, it is another option to relieve PMS symptoms, and it’s umami too! The component present in the vegetable can help improve sleep patterns and even mood.
Other suggestions: brown rice and legumes (beans).

Egg yolk: this part of the egg is full of vitamin B1, which acts directly in the production of serotonin, the neurotransmitter responsible for the feeling of well-being.
Other suggestions: flaxseed and sunflower seed.

Orange: this is a good option to control anxiety. The fruit is an excellent source of vitamin C, which acts in the production of neurotransmitters, easing the feeling of restlessness.
Other suggestions: acerola and pineapple.