Premenstrual syndrome refers to symptoms, such as abdominal cramps, bloating and depressive moods, that occur before menstruation. Experiencing five or more severe symptoms, such as panic attacks or severe depression, sleep problems, pain, bloating or food cravings, that detract significantly from your ability to function and stop when your bleeding starts, may indicate premenstrual dysphoric disorder. Dietary changes may help prevent or alleviate mild PMS symptoms and support other treatment forms, such as antidepressants and psychotherapy, in managing PMDD.
Guidelines
Similar dietary guidelines apply for managing PMS and PMDD. The University of Maryland Medical Center recommends a balanced diet that emphasizes fruits, vegetables and whole grains for both conditions. Limiting salt and staying properly hydrated by drinking plenty of water may help reduce bloating. Avoid sugar, caffeine, alcohol and enriched flour products for improved blood sugar and mood balance. For improved sleep, limit caffeine, particularly during late afternoon and evening hours.
Helpful Foods
While many foods suit a diet for PMS and PMDD, particular foods and nutrients may provide exceptional benefits. Women experiencing heavy menstrual bleeding lose significant amounts of iron, according to the Office of Dietary Supplements. To prevent symptoms of an iron deficiency, such as physical weakness, exhaustion, poor body temperature regulation and suppressed immune function, consume iron-rich foods, such as lean meats, fish, fortified breakfast cereals and legumes. Calcium and vitamin B-6 may also reduce PMS symptoms. Nutritious calcium-rich foods include low-fat milk and yogurt, canned salmon and tuna, tofu, almonds and leafy greens. Whole grain breads, cereals, legumes and bananas are valuable sources of vitamin B-6. For reduced inflammation, consume foods rich in omega-3 fatty acids, which include fatty fish such as salmon, mackerel and halibut; ground flaxseed; walnuts; and canola oil.
Effectiveness
Research regarding the effectiveness of dietary changes for improved PMS and PMDD symptoms are limited. Because blood sugar imbalances effect PMS and PMDD symptoms in some people, according to the coauthors of "The PMDD Phenomenon," Diana L. Dell and Carol Svec, cutting back on added sugars, white flour products and caffeine and eating balanced meals can help manage symptoms in some cases. Making primarily healthy food choices, however, can help improve your moods and energy levels. Restricting all sugar and other "treat" foods from your diet can worsen mood swings and food cravings, so allow yourself modest amounts rather than avoid them altogether. Dell and Svec describe the most effective diet for PMS and PMDD as one that limits unhealthy fats and focuses on increasing nutritious foods, such as fruits, vegetables and fatty fish. If your symptoms derive from a nutrient deficiency, such as a vitamin B-6 or omega-3 fatty acid deficiency, altering your diet can make a dramatic, positive impact.
Dietary Supplements
If you have a condition that interferes with nutrient absorption, such as Crohn's disease or colitis, or you have difficulty meeting your nutrient needs through food alone, your doctor may suggest dietary supplements. Vitamin B-6, magnesium and calcium supplements may help manage PMS and PMDD symptoms, according to the UMMC. A fish oil supplement may prove useful if you do not consume fatty fish, flaxseed or other omega-3 fatty acid sources regularly. A basic multi-vitamin may provide a safety net if you're unsure whether you meet your nutrient needs. Supplements can cause side effects and interact with medications, so seek pre-approval from your doctor or dietitian.
References
- Office on Women's Health: Premenstrual Syndrome: Frequently Asked Questions
- University of Maryland Medical Center: Premenstrual Syndrome
- University of Maryland Medical Center: Premenstrual Dysphoric Disorder
- Office of Dietary Supplements: Iron Fact Sheet
- "The PMDD Phenomenon"; Diana L. Dell, Carol Svec; 2002
