Although maintaining a healthy diet should be your aim at all times, it becomes especially important when premenstrual syndrome, or PMS, strikes. Among the many symptoms of this syndrome are anxiety, fatigue, insomnia, mood swings, bloating and headaches. Aside from the obvious over-the-counter options for relief, look to your diet to help ease the symptoms.
Complex Carbohydrates
Consume complex carbohydrates during PMS. Whole-grain bread, cereal, rice and pasta are good choices, as are vegetables and legumes. These foods will help counteract PMS-related fatigue by fueling your body. Carbohydrates that contain a lot of salt and sugar are your enemies, as sugar can worsen mood swings, and too much salt contributes to bloating and water retention.
Essential Fatty Acids
Essential fatty acids, found in fish, plant and nut oils, might help reduce cramping associated with PMS. Forty-two women who used omega-3 fatty acids in the form of fish oil supplements noted less menstrual pain than when they consumed a placebo, according to the University of Maryland Medical Center. Because the supplements are sometimes used to treat depression and ADHD, women who have difficulty concentrating or who experience depression during PMS might find some relief using supplements, or by increasing their intake of essential fatty acids. Tuna, salmon, flaxseed and walnuts are some of your options. While nuts are high in fat and calorically dense, they contain healthy fat and make a satisfying snack.
Calcium
Calcium is a key mineral for women, due to its bone-nourishing effects. For those battling PMS, calcium might be a weapon against fluid retention and mood swings. The American Dietetic Association says calcium may help combat bloating and help regulate brain chemicals that affect mood. Low-fat milk is an obvious source of calcium, as is yogurt and cheese. Non-animal sources include leafy greens and nuts.
Considerations
While most women suffer with a certain degree of PMS every month, more severe symptoms might be a sign of another condition -- premenstrual dysphoric disorder, or PMDD. Approximately 3 to 8 percent of women have this condition, according to WomensHealth.gov. Symptoms are more debilitating than those that arise with PMS, and are associated with the brain chemical serotonin. Talk to your doctor if you suspect PMDD.
References
- FamilyDoctor.org; PMS: What is PMS?; August 2010
- HelpGuide,org; Nutrition for Women: eating Right To Look And Feel Your Best; Melinda Smith, M.A., et al.; January 2011
- American Dietetic Association: Controlling PMS With Nutrition
- University of Maryland Medical Center; Omega-3 Fatty Acids; Steven D. Ehrlich, NMD; June 2009
- WomensHealth.gov; "Premenstrual Syndrome"; Dr. Songhai Barclift; May 2010
