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Do you turn into a diva when you are really hungry? On the contrary, bad news or stress can upset your stomach and spoil your appetite. And, as we all know, the way to a man’s or woman’s heart is through his or her stomach. That’s why eating is not just a need that needs to be fulfilled, it is also closely connected to our physical and mental state. The slogan of a famous crispbread producer couldn’t be more to the point: “You are what you eat.”
Hormonal changes during a woman’s cycle are perceivable to many women. Period pain, cravings and the premenstrual syndrome are side effects many women are affected by on a regular basis. A healthy diet can help relief premenstrual discomfort and boost your mood. The key to an improvement is a diversified, Mediterranean diet rich in vitamins and mineral nutrients. Fish as well as carbohydrates are important, protein and fat, on the other hand, should be consumed moderately.1
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The Right Fats and Vitamins
Fatty acids are still essential, of course, especially polyunsaturated fatty acids. Linoleic acid, alpha linoleic acid, Omega 3 as well as Omega 6 fatty acids belong to this group.
You should ensure a sufficient vitamin C supply as a vitamin C deficiency can worsen the mood before menstruation. In order to prevent mood swings and depression before your period, it is recommendable to eat fresh fruits and vegetables daily.1
B vitamins are also important because they affect the nerves and the brain in a positive way. Especially vitamin B1 (thiamine, aneurin), B2 (riboflavin), B3 (niacin), B6 (adermin), B9 (folic acid) and B12 influence our psyche positively.
A sufficient supply with vitamin E and D can prevent depressive moods, too.1
Mineral Nutrients that Make You Happy
Give your mental health a treat and make sure you take in enough mineral nutrients like zinc, magnesium, iron and calcium. The best way of obtaining the optimal level is naturally by eating well. This may not apply if you suffer from a chronicle illness or if the intake via your diet isn’t possible for some reason. A doctor can determine whether you have a mineral nutrient deficiency and can recommend certain food supplements if necessary.1
Sounds complicated, doesn’t it? That’s why we had an idea: Creating special PMS recipes that include foods that can help you keep your mental balance.
Mood-boosting Recipes
If you decide to eat healthier, you don’t need to worry about being restricted in your food choice. In fact, a well-balance diet can be just as pleasurable. Above all, a varied, healthy diet should be tasty. Otherwise it will be hard to stick to it in the long-run. That’s why we asked chef Ralf Kronmüller for help to create special recipes, which are great to fight the blues caused by PMS. The recipes consist of the perfect combination of foods with the right vitamins and nutrients.
The successful chef prepared all the meals for us while we were watching. We were surprised how easy it was to create such artful meals and followed each of his steps with care. We certainly won’t be as quick and skilled when preparing them ourselves but they surely will be just as tasty. Our visit at Ralf’s restaurant was a delicious taste experience (of course, we were allowed to try all of the dishes). Yum!
Source:
1 Flemmer, A.: Das Prämenstruelle Syndrom (PMS) natürlich behandeln. Hanover 2012.
