Many women can tell you exactly where they are in their menstrual cycles not by the number of days that have passed since their last periods, but by the bloating, back pain or cramps that they are experiencing. Menstruation typically lasts up to five days -- sometimes even longer. But the unpleasant symptoms can occur up to two weeks before menstruation, as well as during. Healthy lifestyle habits that include exercise and a nutrient-rich diet can improve those symptoms. Talk with your doctor or nutritionist about dietary changes that may be helpful for you.
Before menstruation, your body prepares for pregnancy. When you reach menstruation, preparation ends, and your body sheds the lining of your uterus. Many women experience some degree of premenstrual syndrome, or PMS, before menstruation. PMS and menstruation can cause an array of emotional symptoms, including depression, irritability, mood swings and anxiety. Physical symptoms may include acne, cramps, headaches and muscle aches. Certain nutrients may ease these symptoms.
Vitamin B6
Vitamin B6 may ease some of the emotional effects of your menstrual cycle. It plays a key role in regulating neurotransmitters, which effect mood. It can also ease insomnia and restlessness associated with menstruation, because it helps your brain release melatonin, a natural substance that helps you fall asleep. The University of Maryland Medical Center recommends 100 mg of B6 daily to ease symptoms related to menstruation. Additional studies need to be done, though. Exceeding the recommended dose of vitamin B6 can have side effects including neurological disorders.
Calcium
Calcium relieves symptoms including cramps, fluid retention, bloating and back pain, according to Langone Medical Center at New York University. Talk with your doctor about the proper dose of calcium for your menstrual-cycle needs, because an overdose can be harmful. Take vitamin D at the same time, as it helps your body absorb and transport calcium.
Additional Vitamins and Minerals
Magnesium may decrease the amount of water you retain during your menstrual cycle, as well as ease breast tenderness, according to Mayo Clinic. The standard dose of magnesium for PMS reduction is about 400 mg per day. Vitamin E may alleviate breast tenderness, as well as other physical symptoms including cramps, because it inhibits production of prostaglandins. Prostaglandins induce symptoms associated with PMS. Folic acid and other B vitamins may ease emotional symptoms.
References
- Mayo Clinic: Premenstrual syndrome; PMS; Alternative Medicine
- Massachsetts General Hospital Center for Women's Health: PMS & PMDD Premenstrual Mood Changes
- Women's Health: Premenstrual Syndrome
- University of Maryland Medical Center: Vitamin B6; Pyridoxine
- University of Maryland Medical Center: Premenstrual Syndrome
- NYU Langone Medical Center: Diets High in Calcium and Vitamin D May Reduce the Risk of Premenstrual Syndrome
