Premenstrual syndrome comprises a series of symptoms that tend to occur before your menstrual period. Breast tenderness, fatigue, irritability, mood swings, bloating and food cravings are just a few issues you may experience around the time of the month you experience PMS, according to MayoClinic.com. Although these problems may seem overwhelming at times, making some healthy eating choices can help reduce some PMS symptoms.
Fresh Produce
Complex carbohydrates such as whole grains, vegetables and fruits may be a crucial part of a PMS-reducing diet. Eating a diet that is rich in plant foods and low in fat may help reduce PMS symptoms by increasing a sex hormone-binding substance in the blood that stabilizes your hormone levels, according to an "Obstetrics and Gyneclogy" study referenced in the "Yoga Journal." Additionally, whole grains may help elevate a mood-enhancing neurotransmitter called serotonin and the fiber found in many fruits and vegetables can help remove excess hormones from your body.
Magnesium-Rich Foods
Eating about 200 mg of magnesium every day helps reduce breast tenderness, bloating and weight gain during PMS, according to a study published in a 1998 issue of the "Journal of Women's Health." That amount of magnesium can typically be found in just over 1 cup of cooked spinach. Aim for at least five servings of various vegetables and fruits each day to ensure that you get enough magnesium from your diet. Other sources that are rich in magnesium are lima beans, nuts and kale.
Calcium-Rich Foods
Getting enough calcium in your diet may help reduce PMS symptoms such as tension, food cravings, bloating, irritability, mood swings and muscle aches. In fact, research published in a 2005 issue of the "Archives of Internal Medicine" found that women who consume at least four servings of low-fat or skim milk each day reduced their likelihood of having PMS problems by a factor of nearly two to one when compared with women who consumed no more than one serving of low-fat or skim milk each week. If you are sensitive to dairy, ask your doctor whether she thinks easier-to-digest yogurt would be a healthy calcium-rich option for you. Other nondairy products that can be rich in calcium are broccoli and spinach, as well as fortified cereals, soy products and juice.
Healthy Proteins
Vitamin E is thought to help reduce breast tenderness and headaches and vitamin B6 may reduce depression by helping the body properly trigger the mood-boosting neurotransmitter serotonin, according to the University of Minnesota Medical Center. Vitamin B6 can be found in protein-rich foods such as chicken, fish and eggs, and vitamin E can be acquired from many nuts, including almonds and peanuts. Almonds are rich in vitamin E as well as B vitamins, so grab a handful a day and you may be on your way to having fewer PMS symptoms.
What to Avoid or Limit
What you don't eat may be as important as what you do when it comes to reducing PMS symptoms. For example, salty foods can increase bloating, so opt for fresh vegetables over salty canned varieties. Sugar can enhance mood swings and fatigue by disrupting your blood sugar levels, but choosing fiber-rich varieties of sugar when you have a craving can be helpful because the fiber reduces the rate at which your body absorbs the sugar. Also cut back on caffeine and alcohol, as they may cause further PMS problems by disrupting your sleep and increasing your risk of mood fluctuations.
References
- MayoClinic.com: Premenstrual Syndrome Lifestyle and Home Remedies
- "Women'sHealth" magazine; Beat Stress: Emotional Eating Isn't Always Bad; December 2007
- "Yoga Journal"; Eat Right to Ease PMS; Linda Knittel
- University of Minnesota Medical Center Fairview: Managing PMS: Diet and Nutrition
- Archives of Internal Medicine; Calcium and Vitamin D Intake and Risk of Incident Premenstrual Syndrome; E. Bertone-Johnson, et al; 2005
- Journal of Women's Health; Magnesium Supplementation Alleviates Premenstrual Symptoms of Fluid Retention; AF Walker, et al; Nov. 1998
