As premenstrual syndrome (PMS) is characterized by the period of 4-6 days before menstruation and presents a wide variety of symptoms, such as mood swings, tender breasts, intense food cravings, fatigue, and irritability. The physical and emotional changes that occur during PMS in women can vary from slightly noticeable to severe. This is due to the drop in serotonin levels, which triggers cravings for carbohydrates, as the body uses carbohydrates to produce serotonin.

That's why some women have intense cravings before their period!

If cortisol is high and serotonin is low, you will seek carbohydrates, fats, and sugar-based foods like chocolate, as simple sugars are metabolized faster than complex carbohydrates - thus providing a quick increase in serotonin.

Is it normal to feel bloated before my period?

Absolutely! This is because fluid retention is higher (due to hormones) and this is naturally reflected in weight gain. The increase we see on the scale is fluids, not fat!

Does this mean I can eat whatever I want without restraint before my period?

When it comes to feeling uncomfortable, it is important to take care of my body even more. A balanced diet with frequent meals, complex carbohydrates, and emphasis on the following nutrients seems to help alleviate PMS symptoms.

Specifically, these 6 nutrients are:

• Calcium
• Zinc
• Magnesium
• Vitamin B6
• Vitamin E
• Manganese

Which foods can we find these nutrients in?

Calcium: milk, yogurt, spinach, sardines, almonds

Zinc: fish, meat, seafood, figs, mushrooms, whole grains

Magnesium: green vegetables, walnuts, figs, cocoa, tea, whole grains, beans

Vitamin B6: salmon, tuna, poultry, beef liver, whole grains, walnuts

Vitamin E: almonds, hazelnuts, avocado, mango

Manganese: nuts, whole grains, green leafy vegetables