Premenstrual syndrome (PMS) is a condition that distresses a woman’s emotional, physical, and psychological well-being in the days leading up to her menstrual cycle. Each woman experiences PMS differently, and the intensity of symptoms varies from mild to severe. Approximately 75% of women experience some form of PMS symptoms, and more than 200 symptoms of different severity are associated with PMS. However, the common symptoms of PMS are mood swings, headaches, bloating or tummy pain, upset, anxiety or irritability, tiredness or trouble sleeping, breast tenderness, spotty skin, and greasy hair. Despite its prevalence, the exact cause of PMS remains unknown. However, hormonal changes during the menstrual cycle are believed to play a significant role.
An essential part of managing PMS is understanding what it is and how it affects your body. Dietary changes can help manage PMS symptoms, and some of the best foods for PMS can help alleviate symptoms.
The impact of Nutrition on PMS
Nutrition and food play a critical role in managing PMS symptoms. Certain nutrients can help balance hormones, reduce inflammation, and improve mood swings. However, ultra-processed foods, sugars, and unhealthy fats may intensify PMS symptoms.
Research has been published regarding the link between diet and PMS symptoms, and results showed that diet is an essential modulating factor in managing PMS symptoms. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help alleviate PMS symptoms. Certain nutrients like calcium, magnesium, and Vitamin B also help manage PMS. However, insufficient and limited studies support using nutrients as an effective treatment.
How particular food can help PMS?
Each woman may have different experiences regarding PMS, and the intensity of symptoms may vary from regular to complicated. However, foods with certain nutrients can help manage various PMS symptoms. For example, foods rich in calcium and vitamin D can help reduce the physical symptoms of PMS. Meanwhile, magnesium-rich food may help to reduce water retention and bloating. These are the foods that help to reduce physical symptoms of PMS.
Best foods for PMS
Water
It is essential to stay hydrated during the menstrual cycle. Therefore, drinking plenty of Water helps with bloating and digestion
Dairy products
A study published in Obstetrics and Gynecology Science journal suggested calcium supplements effectively reduce mood disorders during PMS.
Therefore, dairy foods such as low-fat yogurt milk, rich in calcium, may help to reduce the symptoms of PMS.
Oyster and Salmon
Vitamin D is important in reducing PMS symptoms, which scientific studies have supported. A study published in Gynecological Endocrinology stated that a high dose of vitamin D supplementation can reduce the PMS. Oysters and Salmon present high amounts of vitamin D, and their consumption may reduce PMS
Dark chocolate
Magnesium helps to relax muscles and can ease uterine contractions and pain. Similarly, lower blood magnesium levels may contribute to more pain during periods. Dark chocolate is a rich source of magnesium; therefore, consumption of dark chocolate helps to reduce PMS.
Also, dark chocolate can help boost mood due to its high phenylethylamine content, which promotes feelings of happiness.
Nuts
Omega-3 fatty acids may alleviate symptoms of depression and anxiety. Different nuts, such as walnuts, almonds, pecans, and hazelnuts, are rich in omega-3 fatty acids, and consumption of various nuts may help alleviate PMS.
Complex carbohydrates
Complex carbohydrates are rich in fiber and natural sugars, gradually entering the bloodstream, stabilizing mood, and controlling carving. Food such as sweet potato, squash, lentils, and unprocessed oats may be helpful to reduce the PMS.
Flaxseed
Flax seeds contain high omega-3 fatty acids compared to other grains, which may help reduce PMS.
Berries
Food rich in antioxidants can help combat inflammation in PMS, including strawberries, blueberries, and raspberries.
How food can help with PMS mood swings
One of the most common PMS symptoms is mood swings. Certain foods can help to stabilize mood swings and improve overall mood. Particular food contains a high level of amino acids, such as tryptophan, and some foods contain specific chemicals, such as phenylethylamine, that help with mood swings. Foods such as salmon walnuts are rich in omega-3 fatty acids and have been shown to lessen symptoms of depression and anxiety, which can be beneficial during PMS.
Additionally, tryptophan-rich foods can help increase serotonin levels and improve mood. Turkey, eggs, and cheese are the typical foods with high tryptophan. Also, dark chocolate can help boost mood due to its high phenylethylamine content, which promotes feelings of happiness.
Dietary change for PMS
Many women have found relief from PMS symptoms through dietary changes or switching foods for PMS. One study found that women who followed a low-fat, vegan diet reported significantly reduced PMS symptoms.
Another study found that women who consumed a diet rich in fruits, vegetables, and whole grains reported fewer PMS symptoms than women who followed a typical Western diet.
These studies underline the importance of nutrition in managing PMS symptoms.
Foods to avoid during PMS
While certain foods can help with PMS, others can exacerbate symptoms, so avoiding or minimizing the consumption of certain foods helps during PMS.
- Sugar
- Salt
- Coffee
- Alcohol
- Spicy foods
- High-fat meat
Summary
Managing PMS through diet is possible. Incorporating the best foods for PMS into your diet can help alleviate symptoms. While it is essential to consult with a healthcare professional before making significant dietary changes, eating a balanced diet, including fruits, vegetables, whole grains, lean proteins, and healthy fats can help manage PMS symptoms. However, every woman is unique, and what works for one may not work for another. The key is to listen to your body and find what works best for you.
Explore the best foods for PMS and how to manage PMS through diet. Discover what foods are good for PMS and how to incorporate them into your diet.
