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  • Sedang PMS? Ini Pilihan Makanan untuk Meredakan Gejala yang Mengganggu

Sedang PMS? Ini Pilihan Makanan untuk Meredakan Gejala yang Mengganggu

Sedang PMS? Ini Pilihan Makanan untuk Meredakan Gejala yang Mengganggu
Credit: Freepik

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Bagikan :


PMS atau premenstrual syndrome adalah gejala-gejala yang dialami para wanita sebelum menstruasi. Gejala PMS yang dialami dapat berupa sakit kepala, sakit perut, hingga perubahan emosional seperti mudah marah dan depresi. Untuk meredakan gejala PMS, Anda bisa memenuhi beberapa nutrisi yang diperlukan oleh tubuh.

 

Makanan yang Dianjurkan saat PMS

Gejala PMS dapat memicu perubahan fisik, emosional dan perilaku menjelang menstruasi. Gejala PMS yang muncul dapat bermacam-macam seperti nyeri payudara, penambahan berat badan, nafsu makan meningkat, sembelit, kembung dan kram perut. Beberapa perubahan perilaku yang dapat muncul antara lain mudah lupa, mudah lelah, sulit konsentrasi.

Makanan yang Anda konsumsi juga dapat memengaruhi gejala PMS yang dirasakan. Dilansir dari laman Health, gejala PMS biasanya lebih banyak dialami oleh orang yang mengonsumsi fast food, soft drink, dan makanan olahan daripada orang yang mengonsumsi makanan sehat.

Meskipun masih membutuhkan penelitian lebih lanjut mengenai hubungan antara makanan yang dikonsumsi dengan gejala PMS, namun para ahli merekomendasikan beberapa jenis makanan yang dapat meredakan gejala PMS. Makanan tersebut antara lain:

Alpukat

Buah alpukat mengandung kalium, mineral yang dapat mengatur kerja otot. Jika Anda sering mengalami kram perut saat PMS, Anda dapat mengonsumsi buah alpukat sebagai buah segar atau dalam olahan lainnya seperti salad atau jus.

Buah alpukat juga mengandung lemak sehat dan serat yang membuat Anda kenyang lebih lama. Alpukat juga dapat bersifat sebagai diuretik alami yang membantu membuang kelebihan sodium dan cairan dari dalam tubuh.

 

Baca Juga: Cara Mengatasi Nyeri Payudara saat PMS

Buah bit

Buah bit mengandung vitamin B1 dan B2. Mengonsumsi secangkir buah bit mengandung 400 mcg folat yang dapat memenuhi sepertiga kebutuhan folat harian. Kekurangan asam folat dapat menimbulkan beberapa keluhan seperti kelelahan, depresi, masalah ingatan hingga insomnia.

Selama PMS, Anda bisa mengonsumsi buah bit dengan cara dijus, dipanggang, atau dikonsumsi secara langsung sebagai bagian dari salad.

Sarden

Kekurangan kalsium dan vitamin D saat PMS dapat menyebabkan gejala PMS semakin parah. Vitamin D diketahui dapat mengurangi hormon yang mirip prostaglandin, pemicu rasa nyeri. Untuk itu, saat PMS dan menstruasi dianjurkan mengonsumsi makanan yang kaya akan vitamin D seperti salah satunya sarden.

Sarden juga makanan yang kaya akan asam lemak omega-3 yang dapat membantu mengurangi kembung, sakit kepala, nyeri pada payudara, depresi, gugup, kurang konsentrasi dan kecemasan yang sering timbul saat PMS.

 

Baca Juga: Mengenal Premenstrual Dysphoric Disorder (PMDD) pada Remaja

Cokelat hitam

Dark chocolate atau cokelat hitam sering menjadi pilihan cemilan di saat PMS. Pemilihan cemilan ini bukan tanpa alasan, pasalnya dark chocolate mengandung antioksidan yang membantu menurunkan tekanan darah dan meningkatkan sirkulasi darah. Cokelat juga mengandung senyawa yang melebarkan pembuluh darah sehingga lebih rileks.

Selain itu, cokelat hitam juga mengandung senyawa yang membantu menenangkan hati akibat perubahan hormon saat PMS dan menstruasi.

Yoghurt

Butuh cemilan sehat saat PMS? Anda bisa mengonsumsi yoghurt. Yoghurt dapat membantu memenuhi asupan kalsium dan vitamin D Anda yang penting untuk mencegah gejala PMS. Yoghurt juga mengandung protein, makronutrien yang mengenyangkan yang dapat membantu mengurangi keinginan makan berlebih akibat perubahan hormon saat PMS.

 

Penting untuk memilih asupan nutrisi yang tepat untuk meredakan gejala PMS yang mengganggu. Selain mencukupi kebutuhan nutrisi, Anda juga bisa memperbanyak istirahat atau mengonsumsi obat pereda nyeri. Jika memiliki pertanyaan seputar keluhan PMS, Anda bisa memanfaatkan layanan konsultasi pada aplikasi Ai Care. 

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

 

Writer : Ratih AI Care
Editor :
  • dr. Monica Salim
Last Updated : Jumat, 19 Mei 2023 | 02:40
Tags : Makanan premenstrual syndrome pms tips kesehatan

Cleveland Clinic. (2020). 11 Diet Changes That Help You Fight PMS. Available from: https://health.clevelandclinic.org/11-diet-changes-that-help-you-fight-pms/

Sass, C. (2022). Eat These 5 Foods To Ease Your PMS Symptoms. Available from: https://www.health.com/condition/pms/pms-foods

Cleveland Clinic. (2021). What Should You Eat During Your Period?. Available from: https://health.clevelandclinic.org/what-should-you-eat-when-youre-on-your-period/

Vaca-Flores. (2023). 9 Foods Proven to Help You Win the Battle Against PMS. Available from: https://www.humnutrition.com/blog/best-foods-for-pms/

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