Premenstrual syndrome, or PMS, is a disorder occurring in some females seven to 10 days before and lasting through the onset of menstruation. Symptoms of PMS include irritability, headaches, breast pain, depression, swelling, anxiety and mood swings. Drugs such as Midol or antidepressants, counseling and adjustments to diet can help with symptoms.
Calcium
There are numerous clinical studies showing calcium deficiency may aggravate symptoms of PMS. A 2005 study by University of Amherst scientist Elizabeth Bertone-Johnson found a diet high in dairy products, but not calcium supplementation, reduced occurrence of PMS. In addition, a 1998 study at Columbia found calcium and vitamin D levels drop during PMS. To battle PMS symptoms, eat foods rich in calcium including milk, cheese, yogurt, ice cream, kale and broccoli.
Manganese
Manganese, like calcium, may improve mood swings, depression and anxiety associated with PMS. Foods rich in manganese include wheat germ, spinach, pineapple, pumpkin seeds, collard greens, pecans, raspberries, oats, walnuts and lima beans.
Vitamin B-6
Vitamin B-6 deficiency can increase symptoms of mood swings, irritability, depression and anxiety. Foods rich in vitamin B-6, such as whole grain pastas, breads and cereals, as well as salmon, beef, chicken breast, white potatoes with skin, oatmeal and bananas may improve symptoms of PMS.
Magnesium
Magnesium levels can be low during PMS, resulting in irritability and cravings. Magnesium can increase levels of serotonin and dopamine, two brain neurotransmitters that enhance mood. Foods rich in magnesium include black beans, bananas, artichokes, pumpkin seeds, cashews, peanuts, spinach, brown rice and tofu.
Omega-3
Omega-3 fatty acid may improve mood, enhance focus and boost serotonin levels in those with PMS symptoms of mood swings and depression. Foods rich in omega-3 include salmon, tuna, sardines, mackerel, trout, herring, walnuts and flaxseed.
