Treating PMS symptoms with diet

PMS, or premenstrual syndrome, is responsible for a whole host of symptoms that are believed to be set off by the hormonal changes in a woman’s body in the weeks leading up to her menstrual period. Most women have experienced PMS at some point during their childbearing years. Keeping the symptoms under control is a constant struggle, with some months worse than others. Women wind up scheduling their personal lives around the cramping, bloating, breast tenderness, weight gain, fatigue, food cravings, trouble concentrating or remembering, and headache about one week out of the month.

Not only do women with PMS have to deal with the physical discomforts, they have to contend with the emotional turmoil it causes as well. PMS symptoms such as anxiety, depression, irritability, and mood swings can disrupt relationships and making the lives of those around them extremely difficult.

Fortunately, there are ways to control some of the symptoms so that the monthly PMS experience is a little less painfully and disruptive, and more manageable.

Women affected by PMS have had their symptoms alleviated in the past with lifestyle changes, such as improved diets, stress reduction educations, exercise regimens, and traditional medication.

Nutrition is certainly a good starting point for dealing with your PMS: it is safe, relatively inexpensive, effective, and puts you in control of your own treatment. There is no doubt that what we eat has a tremendous affect on our physical and mental health, so it stands to reason that what you eat can also affect your menstrual cycle.

Turns out, a proper diet with the right nutrients can help you in reducing the symptoms of PMS. Scientific studies have shown that a diet consisting of foods with low saturated fats, low sugar, high fiber, low salt, and rich in omega-3 fatty acids can help to relieve PMS symptoms. For those women who have PMS symptoms that are not severe enough to require a doctor’s care, following a certain diet and eating certain types of foods may alleviate the discomfort associated with common PMS symptoms.

Decrease saturated fats from your diet to help balance your hormone levels – Cut down on dairy products and red meats, which have high amounts of saturated fats that can cause an increase the levels of estrogen in the blood resulting in an imbalance in hormone levels. Along with decreasing saturated fats, limit trans-fatty acids found in most processed foods. Trans-fatty acids are difficult for the liver to process, which also decreases the body’s ability to balance hormone levels. Hormonal imbalance can lead to mood swings including irritability and depression.

Reduce your consumption of sugar and refined carbohydrates to manage blood sugar levels – Sugar makes the body’s job of processing estrogen more difficult, causing the sugar levels in the blood to increase too rapidly. This can lead to high insulin levels and the retention of sodium in the body, which may result in swelling of the hands and feet. Eating a diet with complex carbohydrates slows the release of insulin and can prevent many of the water-retention symptoms associated with PMS.

Decrease salt in your diet to reduce bloating and swelling – If bloating is a problem for you during your menstrual period, cut your salt intake. Salt or sodium makes the body retain water and causes bloating or swelling of your hands and ankles. Keep in mind that processed foods contain large amounts of sodium, so read the labels. The best time to reduce your salt intake is the week prior to your period and the first day of the period. At the same time that you reduce your salt intake, it is important to increase your potassium intake. High potassium foods include fruits, vegetables, and whole grains.

Lean toward a more vegetarian diet as it may help balance your hormones – Fruits and vegetables contain lots of fibers that attaches to estrogen and aids in its elimination from the body. Swapping saturated fats in your diet with more fruits and vegetables can help balance your hormone levels, improve digestion, and help in weight control. Eating more fruit and vegetables will alleviate the common problem of premenstrual constipation.

Increase Omega-3 Fatty Acids in your diet – Research suggests a correlation between fish oil intake and decreased PMS symptoms including inflammation, uterine cramps and pain. Good sources of omega-3 fatty acids include albacore tuna, salmon, sardines, scallops, algae, broccoli, flaxseeds, flaxseed oil, canola oil, and walnuts. A vegetarian diet is likely to provide a significant source of omega-3 fatty acids.

Decrease caffeine consumption to alleviate PMS symptoms – Decreasing the consumption of caffeinated beverages, such as tea, coffee and chocolate, may help to alleviate breast tenderness. In addition, caffeine is a known aggravate of sleep and tension which may already be upset by PMS. Too much caffeine also lowers the body’s ability to absorb some important minerals in such as calcium. The tannin in tea also hinders the absorption of certain minerals such as iron and calcium. Too much caffeine can also exacerbate hot flushes and mood swings.

You do not have to live with PMS symptoms. Try these simple suggestions, and you will improve your overall health as well as decrease your PMS symptoms. If your PMS symptoms are severe then you and your doctor may have to consider additional treatment with the use of medications, but starting with a few simple dietary changes is definitively a step in the right direction.