The menstrual cycle can be erratic and cause great discomfort. Cramps, headaches, bloating, depression, irritability, acne and fatigue are some of the most common problems associated with menstruation. These conditions may be remedied by medication or heating devices, but they may also subside by making changes to your diet. Dietary changes can have a significant impact on these common menstruation problems. For more serious problems with your menstrual cycle, consult your gynecologist.
Calcium and Vitamin D
There is some evidence that women who suffer from premenstrual syndrome, PMS for short, often have low levels of calcium and vitamin D. In addition, calcium supplements may reduce the severity of PMS symptoms. In 2005, researchers studied the impact of calcium and vitamin D levels on the prevention of PMS. This study, which was published in the June 2005 issue of "Archives of Internal Medicine," found that a high intake of calcium and vitamin D reduce the risk of PMS. Skim and low-fat milk consumption significantly reduced the risk of PMS.
Water
Bloating is caused by the body's retention of excess water. It may sound counterproductive, but drinking lots of water actually helps your body rid itself of a greater amount of liquid, according to Dr. Jennifer Ashton, author of "The Body Scoop for Girls." It is also important to avoid foods that are high in sodium, which helps the body retain water. Common culprits include junk food such as potato chips, fast food and prepackaged meals. Foods high in potassium such as bananas, walnuts, poultry and fish, are good to eat because they help eliminate excess water from your kidneys.
Food Intake
It is not uncommon for dietary habits to change during the premenstrual period. The amount and types of food tend to change significantly. Specifically, women eat more unhealthy foods during this time. According to a study published in the April 2001 issue of "The British Journal of Nutrition," overweight women increased their intake of fat, carbohydrate and simple sugars as a result of PMS. Foods high in sugar, such as cereals and cakes, were consumed more frequently whereas consumption of food with protein decreased significantly.
Caffeine
Caffeine intake has been associated with increased breast tenderness, irritability and headaches during the premenstrual period, according to the University of Iowa's Department of Obstetrics and Gynecology. Reducing your caffeine intake can alleviate these symptoms. Therefore, be cognizant of the caffeine in the foods and beverages you consume. You can still consume coffee and soda, but opt for decaf and caffeine-free, respectively. Reduce your caffeine intake gradually to avoid withdrawal symptoms such as headaches and fatigue.
References
- Kids Health: Menstrual Problems
- "Annals of Internal Medicine"; Calcium and Vitamin D Intake and the Risk of Incident Premenstrual Syndrome; E.R. Bertone-Johnson, et al.; June 2005
- Women's Health: The PMS Diet
- "The British Journal of Nutrition"; Changes in Nutrient Intake During the Premenstrual Cycle in Overweight Women with Premenstrual Syndrome; G.B. Cross, et al.; April 2001
- University of Iowa Department of Obstetrics and Gynecology: A Nutrition and Exercise Guide for PMS
- "Cosmopolitan"; Escape from Period Insanity; Amy Levine-Epstein; March 2011
