Oily fish salmon omega 3 nuts almonds omega 3 calcium

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Oily fish – salmon (Omega 3) Nuts – almonds (Omega 3, calcium) Seeds - sesame seeds (Omega 3, calcium) Whole gains (Vitamin B) Lead red meat (Vitamin B) Legumes - Soya beans, lentils, chickpeas (Vitamin B, Isoflavones) Low fat yoghurt (Calcium) Fat reduced cheese (Calcium) White fish (Calcium) Vegetables – Dark leafy greens, yams, bean sprouts (Calcium, Vitamin C, Minerals) Fruit (Potassium) Eat breakfast. Get your metabolism going in the morning by eating a healthy breakfast. Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid breakfast provides energy for the day. Eat regularly. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours. Support your body’s natural cycle of energy by eating a substantial breakfast, a nutritious lunch, a snack around 2 pm (to compensate for the body’s natural low point that occurs around 3 each afternoon), and a light early dinner.
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Cut the junk. The ups and downs that come with eating sugary snacks and simple carbohydrates cause extreme swings in energy level and mood. Cutting out these foods can be tough, but if you can resist for several days, your cravings will subside. Focus on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, brown rice, oatmeal, whole grain breads, and bananas boost your “feel-good” serotonin levels without a crash. They also provide plenty of fiber, so you feel full much longer. calcium ,It’s important for women of all ages to eat foods that contribute to strong, healthy bones, as women have a higher risk of osteoporosis than men. Osteoporosis is largely preventable with good nutrition and exercise. After the age of 30, you stop building bone mass, but you can eat to maintain strong bones at any age. The key is to get enough of the nutrients that support bone health. Avoid trans fats, refined sugar, and salt. Sugar worsens mood swings and salt worsens water retention and bloating. Cut out caffeine and alcohol. Both are known to worsen PMS symptoms, so avoid them during this time in your cycle. Limit red meat and egg yolks as they can cause inflammation. You may want to try sticking to vegetable proteins like soy and nuts, to see if it helps with your symptoms. Try cutting out dairy. Many women find relief from symptoms when dairy foods are eliminated from their diet. For some, improvements occur when they switch to hormone-free, organic dairy products. Add essential fatty acids to your diet. Omega-3 fatty acids have been shown to help with cramps. See if eating more fish or taking fish oil or flaxseed oil supplements eases your PMS symptoms. Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps.
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