5 Hormone-Friendly Ways to Eat to Reduce Acne and Solve PMS Problems Before Your Period!
Who has ever experienced acne before menstruation, stomachache, bloating, mood swings, or what is known as PMS (Pre-Menstrual Syndrome)? Let me tell you that you are not the only one! Most of these symptoms are caused by fluctuations in hormones in women ‘s bodies . But don’t worry! Today we have 5 ways to choose hormone-friendly foods that will help balance hormones, reduce acne, and relieve PMS symptoms without having to rely on medication. Let’s take a look!
How to eat to reduce acne and overcome PMS problems
Focus on high fiber. Fiber doesn’t just help with good bowel movements, ladies. It’s also an important player in balancing hormones. In particular, excess estrogen in the body. Fiber helps bind excess hormones and expel them through feces. This prevents our body from accumulating excessive hormones, which is one cause of acne and PMS symptoms. Try adding high-fiber foods to every meal, such as whole grains (brown rice, whole-wheat bread), nuts, chia seeds, flax seeds, dark green leafy vegetables, and fresh fruits (e.g. apples, pears, and berries). I guarantee that if your intestines are happy, your hormones will be happy too.
Choose good fats. Some people are afraid of fats, but some types of fats are good fats that are necessary for hormone production and reduce inflammation in the สนใจสมัคร? คลิกที่นี่เพื่อเริ่มต้น body. Choosing to eat good fats will help our hormone system work smoothly and help reduce inflammation, which is one cause of acne. So try to find good fats from avocados, extra virgin olive oil, deep-sea fish (salmon, mackerel), nuts (almonds, walnuts) and seeds (flax seeds, pumpkin seeds). Adding good fats to your meals will help you feel full longer, so you don’t have to be afraid of gaining weight.
Cut down on sugar and processed foods. This is something you need to be especially careful about. Sugar and processed foods, such as white bread, sweets, soda, and fast food, are the villains that cause blood sugar levels to spike rapidly, causing the body to release more insulin and leading to hormonal imbalances, especially sex hormones, which are the main causes of acne and make PMS symptoms worse. Try cutting down on or eliminating these foods and you will see a clear change in your skin and mood.
Add probiotics, healthy gut, good hormones. Did you know that the health of our gut is inextricably linked to the health of our hormones? When our gut has good bacteria (probiotics), it helps manage excess hormones and reduce inflammation in the body. Try adding foods high in probiotics to your meals, such as yogurt or kefir (unsweetened), kimchi, kombucha, miso, or tempeh. Having a healthy gut will have a positive effect on hormone function and help improve our skin in an incredible way.
Supplement with essential vitamins and minerals to help hormones function effectively. Our bodies need certain vitamins and minerals in particular, as follows:
- Magnesium helps relieve menstrual pain, headaches and stress. It is found in dark green vegetables, avocados, nuts and dark chocolate.
- Vitamin B6 helps relieve PMS symptoms and reduces mood swings. It is found in bananas, potatoes, chicken, fish, and avocado.
- Zinc helps reduce inflammation, acne and boosts immunity. It is found in meat, nuts, seeds and shellfish.
- Vitamin D is necessary for the functioning of many hormones and can be found in sunlight, fatty fish, milk, or supplements.
- Omega-3 fatty acids reduce inflammation and help with hormone function. Found in salmon, flaxseeds, and chia seeds.
Eating a variety of foods that are nutritionally complete will help us get enough of these vitamins and minerals. Try to apply these methods to your daily life because taking care of yourself from the inside with good food is the key to helping us reduce acne problems, relieve PMS symptoms, and have better physical and mental health sustainably.