Premenstrual syndrome, or PMS, refers to a range of physiological and emotional conditions occurring during the second half of the menstrual cycle. Your diet may alleviate the symptoms of PMS or exacerbate them. Specifically, research indicates that a ketogenic, or low-carb, diet could worsen the symptoms of PMS, according to Dr. Neal Barnard, president of the Physicians Committee for Responsible Medicine.
PMS
PMS is associated with a range of emotional and physical conditions, such as bloating of the abdomen, breast tenderness, upset stomach, headache, depression, anxiety, mental confusion, irritability and anger outburst. According to PubMed Health, PMS is most prevalent among women between 20 and 40, who have at least one child and who have a personal or family history of mood disorders. Dietary changes, exercise and over-the-counter painkillers, are normally used to treat PMS. In severe cases, doctors prescribe antidepressant medication.
Ketogenic Diets
R.M. Wilders, M.D. of the Mayo Clinic developed the ketogenic diet as a treatment of epilepsy in the 1920s. The diet restricts the daily intake of carbohydrates to 10 to 15 gram a day. The protein intake is set at 1 gram per kilogram of body mass. The remainder of the calories comes from fat. Modern low-carb diets, such as the Atkins diet, are based on principles similar to those underlying the original ketogenic diet. Unlike Wilders’ original diet, modern low-carb diets are aimed at weight loss. They also allow for a higher intake of carbohydrates and do not require a specific amount of protein.
Low-carb vs. Low-fat Diets
A study published in the February 2000 issue of “Obstetrics & Gynecology” suggests that a low-fat, vegetarian diet consisting of vegetables, soy, grains, legumes and fruits, can help alleviate the symptoms of PMS. In the study, 33 women observed a low-fat, vegetarian diet for two menstrual cycles and their normal diet for two additional cycles. PMS symptoms were significantly reduced during the phase in which the women followed the low-fat, vegetarian diet compared to the two subsequent months.
Interpretations of the Study
Barnard, lead author of the study, speculates that a low-fat, vegetarian diet helps alleviating symptoms of PMS by reducing fluctuations in estrogen levels. He says that the main trigger of PMS symptoms is abnormally fluctuating estrogen levels. A high-fat diet, he says, may increase the levels of estrogen during the menstrual cycle. This increase can make the normal drop in estrogen levels around the time of menstruation more drastic. Barnard further suggests that ketogenic diets -- like the Atkins diet -- may exacerbate the symptoms of PMS. Barnard’s studies, however, do not make any direct pronouncements concerning the Atkins diet. It is possible that diets high in both carbs and fat worsen the symptoms of PMS, while a low-carb diet alleviates them.
References
- PubMed Health: Premenstrual Syndrome
- Natural Physiques: History of the Ketogenic Diet
- Johns Hopkins Hospital: Ketogenic Diet Center
- MayoClinic.com; Atkins Diet: What's Behind the Claims?
- "Obstetrics & Gynecology"; Diet and Sex-Hormone Binding Globulin, Dysmenorrhea, and Premenstrual Symptoms; N. Barnard, et al.; February 2000
- The Early Show; Atkins Diet Makes PMS Worse?; R. Neal; February 2009
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