Recipes for PMS Relief - Say Goodbye to Crazy Mood Swings

Once a month, on the worst day of their PMS (aka Premenstrual Syndrome), some women probably wish they were a man so that they wouldn't have to endure all the horrible PMS symptoms, from mood swings, fatigue, bloating, cramps, uncontrollable food cravings to massive headaches. So do women just have to accept the curse and suffer every month? Luckily, no.

In this article, let's focus on nutrition for PMS treatment in terms of mood swings. Yes, I'm talking about the crazy mood swings that can turn angels into bitches, and transform Mother Theresa into a hyena on a rampage. One minute you're laughing joyfully with your friends, and the next minute you slip into a hysterical crying spell just because your pasta is too cold! We can in fact avoid this ridiculous PMS symptom simply by eating the right foods.

Women tend to be more emotional or experience strange mood swings before their period, due to the fluctuation of the hormones progesterone and estrogen. These two hormones play a crucial role in neurological and psychological function which impacts brain function, cognition, emotional status and sensory processing as well as appetite. A lot of nutritional studies have found that by eating foods that stimulate the production of serotonin and dopamine, which act as neurotransmitters in the modulation of one's emotional state, women can avoid or at least lessen the chances of mood swings before their period.

Vitamin B6 and Vitamin B12

Vitamin B6 and vitamin B12 aid in the synthesis of serotonin and dopamine that help prevent depression as well as balance progesterone and estrogen; therefore these two vitamins have been highly recommended by nutritionists for women who suffer from mood swings during PMS. Vitamin B6 deficiency can cause muscle weakness, nervousness, irritability, insomnia and dry hair and skin. Similarly, Vitamin B12 deficiency symptoms are loss of appetite, fatigue, numbness, sore mouth and tongue, confusion and insomnia.

Foods rich with Vitamin B6 - Tuna, Beef, Chicken Breast, Cod, Spinach, Potato and Banana

Foods rich with Vitamin B12 - Lamb, Beef, Cod, Snapper and Yogurt

Baked Cod with Spinach Topping

Ingredients

Topping

2 tbsps olive oil

1 medium-sized yellow onion

1/2 pound spinach

1/4 cup water

1/4 cup white wine

2 tbsps butter

1/2 cup Stove Top stuffing mix (dry)

pinch of salt and pepper

Fish

1.5 lb cod fillets

1 tsp lemon juice

2 tbsps olive oil

1 tbsp chopped dill

2 tbsps water

1/2 tsp salt

1/8 tsp pepper

Preparation

Topping

• Slice onion and chop spinach coarsely.
• Heat the olive oil in a skillet on medium heat.
• Sauté onions. Keep stirring until lightly brown.
• Reduce the heat to low, add spinach and stir until soft.
• Season with salt and pepper.
• Add water, wine and butter.
• As soon as the butter completely melts, remove from stove and stir in stuffing.

Fish

• Preheat the oven to 450°F.
• Whisk together lemon juice, olive oil, salt and pepper.
• Add dill and stir together.
• Coat cod fillets with the dill mixture and place in a pyrex dish.
• Pour the topping over the fillets.
• Add water and bake for 12 - 15 minutes.

Ingredients

2 - 3 pounds sirloin beef roast

4 - 6 medium potatoes, halved

3 - 4 celery stalks, chopped into big pieces

3 cups baby carrots

1 tsp dried thyme leaves

1 tsp dried rosemary

3 tbsps olive oil

salt and black pepper

Preparation

• Preheat the oven to 325°F.
• Brush roast with olive oil. Season with salt and pepper.
• Roast for about 45 minutes.
• In a large bowl, combine potatoes, celeries, carrots, olive oil, dash of salt and pepper, rosemary and thyme leaves.
• Remove roast from the oven.
• Place the seasoned vegetables around the roast.
• Roast for another 30 - 40 minutes.

Ingredients

4 cups vanilla yogurt

1 cup sugar

1 cup whipped cream

1 tsp vanilla extract

1 3/4 cups mashed bananas

Preparation

In a bowl, combine yogurt, sugar, whipped cream and vanilla extract. Refrigerate for about half an hour. Bring the mixture out of the refrigerator and add mashed bananas. Put the mixture in the freezer. Serve when it's frozen.