PMS, or premenstrual syndrome, is marked by many emotional and physical symptoms. Some of them include cramps, bloating and depression. PMS can last for up to two weeks or until menstruation begins. Anne McIntyre, in "The Complete Woman's Herbal," says eating a healthy, balanced diet of whole foods will ease the symptoms of PMS or may possibly prevent PMS altogether.
Whole Grains
McIntyre recommends eating whole grains, especially wheat germ, during this time of the month. These provide nutrients, such as carbohydrates, vitamins and minerals that relieve symptoms of PMS. The Women Fitness website says complex carbohydrates maintain a stable blood sugar.
Fruits and Vegetables
Fruits and vegetables provide a number of vitamins and minerals that can alleviate symptoms of PMS. For instance, vitamin B6 can help prevent emotional symptoms of PMS, including anxiety, and vitamin C helps the body make hormones. McIntyre recommends eating organic fruits and vegetables, as they retain most of their nutrients. Fruits and vegetables contain complex carbohydrates, so they can reduce symptoms in the same way as whole grains. Women Fitness explains that fruits and vegetables can benefit neurotransmitters in the brain, and the fiber in them can help ease digestive symptoms of PMS.
Nuts and seeds
Nuts and seeds provide fatty acids, which McIntyre explains balance hormones and decrease PMS symptoms such as cramps and tenderness in the breasts. The incidence of PMS itself can decrease with essential fatty acids in the diet. McIntyre says that evening primrose oil can provide essential fatty acids as well.
Seafood
Seafood also contains essential fatty acids of a different type. These fatty acids can have the same benefits as the fatty acids in nuts and seeds.
Dairy
The Mayo Clinic recommends consuming dairy to help ease premenstrual syndrome symptoms. The calcium in dairy products can alleviate both physical and emotional symptoms. The clinic says calcium taken with vitamin D could possibly prevent PMS symptoms. The Mayo Clinic recommends taking a calcium supplement for those who do not eat dairy.
Foods to Avoid
Certain foods are smart to avoid before menstruation, as they could counteract the activity of beneficial foods. This list includes alcohol, caffeine, processed foods or foods high in saturated fat. While women may crave some of these foods at this time, they can unbalance hormones thereby causing PMS symptoms.
References
- "The Complete Woman's Herbal"; Anne McIntyre; 1994.
- Mayo Clinic: "Guide to Alternative Medicine 2007"; 2007.
- Women Fitness: An optimum diet to manage PMS.
