Premenstrual syndrome (PMS) refers to a set of symptoms that commonly occur before a woman's menstrual cycle. Symptoms may include tiredness, fatigue, abdominal cramping, breast tenderness and emotional problems, such as depression and irritability. Women's PMS symptoms vary in type and intensity. Mild to moderate PMS symptoms may be managed through lifestyle changes, such as consuming certain foods. If your PMS symptoms are severe, seek medical guidance.
Omega-6 Fatty Acids
Omega-6 fatty acids are essential fats the body can't produce on its own. According to the University of Maryland Medical Center, omega-6 fats support healthy skin, hair growth, bone health and metabolism. They also help regulate a woman's reproductive system. Consuming foods that contain omega-6 fatty acids, such as soybean oil, safflower oil, corn oil, nuts, seeds and some vegetables, may help reduce breast tenderness, water retention or bloating, feelings of depression, and emotional irritability associated with PMS.
Calcium-Rich Foods
Women who consume calcium-rich foods regularly may experience fewer and less severe PMS symptoms. Positive food sources of calcium include yogurt, sardines, milk, cottage cheese, cheese, salmon, tofu, frozen yogurt, ice cream, spinach and calcium-fortified cereals, beverages and snack foods. According to natural health expert Andrew Weil, M.D., maintaining healthy blood sugar levels is also helpful toward managing PMS. Dairy products, calcium-fortified soy milk, salmon and tofu may help balance blood sugar as they provide protein in addition to calcium.
Magnesium-Rich Foods
Magnesium is a mineral that supports muscle health, bone strength and nerve function. It also helps regulate a person's heartbeat and keeps the immune system strong. Women with magnesium deficiency may experience heightened PMS symptoms. Magnesium deficiency may also cause lethargy, nausea, loss of appetite, vomiting and muscle weakness---symptoms that may be mistaken for PMS symptoms. According to Weil, magnesium-rich foods may help reduce emotional problems, fluid retention and breast tenderness caused by PMS. Foods containing magnesium include halibut, almonds, cashews, soybeans, spinach, oatmeal, potatoes, peanuts, peanut butter, black-eyed peas, yogurt and vitamin-fortified cereals. Consuming a variety of magnesium-rich foods on a regular basis provides the broadest range of nutrients.
