Premenstrual Diet

Every 8 to 20 women out of 100 feel moderate to severe symptoms 1 to 2 weeks before the beginning of their menstrual cycle. This is called premenstrual syndrome.

PMS includes a range of physical and emotional changes including abdominal bloating, breast tenderness, headache, and mood-related changes, like feeling unhappy or grouchy. Although the reason behind PMS is not well understood, the fluctuating levels of hormones and brain chemicals are thought to play a role. The diet taken by a woman can have an effect on the symptoms of PMS.

As reported by Elizabeth Bertone-Johnson, ScD, an associate professor of epidemiology at the University of Massachusetts in Amherst, there is evidence that diet is either involved in the development of PMS or contributes to the severity of its symptoms. 

 

Let’s have a discussion on the foods to be consumed and not to be consumed with PMS. 

According to studies by Bertone-Johnson, PMS is linked with the intake of calcium and vitamin D. It was found in the study that women taking the highest amounts of calcium and vitamin D were less likely to develop PMS.  It was also reported that the calcium from the diet has more influence on them as compared to supplements with diet or the supplements alone. According to that study, women taking 1200 mg of calcium with 700 IU vitamin D benefitted more. The RDI of calcium for women between 19-50 years is 1000mg and for vitamin D is 600IU. So, to fulfill the above requirements, foods rich in calcium including low-fat milk, cheese, yogurt, and fortified juice should be served at least 2-3 times. To provide 700IU vitamin D through diet is quite difficult, so, to make up for the difference vitamin D supplements should be taken. Bertone-Johnson suspects that calcium works in the brain to relieve depressive symptoms or anxiety, and vitamin D may also influence emotional changes.

It is always better to stick to the beneficial diet all over the month than to change the diet when you have symptoms. According to the latest research, women with higher intakes of thiamin and riboflavin were linked with a lower risk of PMS. But vitamin B works when it comes from food, supplements don't have a result like foods. So, enjoy plenty of colorful and fiber-rich fruits and vegetables all along the month. Whole grains like brown rice, oatmeal, and rye bread have a good impact. 

According to Elizabeth Somer, an Oregon-based dietician, the hormone storm from PMS may lead to a domino effect on appetite. Eat meals on time and take snacks in between to avoid over-hunger situations. If you are feeling unwell from PMS, then skipping meals will make the situation worse, because the blood sugar level will fall down. So, to tackle the PMS symptoms, eat at regular intervals.

Some studies link PMS and PMDD (premenstrual dysphoric disorder) with alcohol consumption. PMDD is a severe form of PMS. Emotional symptoms are more dominant in PMDD. Women are often advised to restrict their caffeine and alcohol intake. However there is not too much evidence that these steps are beneficial, but these steps may ease breast tenderness and bloating as reported by Bertone-Johnson.

According to a recent study, it was mentioned that smoking especially in teens or in their early 20s may increase the risk of moderate to severe PMS.

According to Somer, the ups and downs in the levels of estrogen and progesterone can decrease the levels of the chemical serotonin in the brain. This can cause a craving for sugar and may also affect a woman’s mood and trigger PMS symptoms. Women with PMS can consume 200 to 500 extra calories mainly from sweet and fatty foods. According to Somer, eat whole grains instead of fatty and sweet foods to boost serotonin levels. In addition, with restrictions on sweet foods, sodium intake should also be reduced. It may reduce the uncomfortable bloating and water retention from PMS.

Everything that comes in a packet, bottle, bag, or can contain high amounts of sodium. So, focus on whole foods, instead of processed and convenient foods. If your sodium intake is high, drink a lot of water to get rid of it as recommended by Somer.

PMS symptoms should be treated with a combination of exercise, stress reduction, and supplements in addition to a healthy diet, as recommended by Kolp. She suggests a multivitamin, 100 milligrams of vitamin B6, 600 mg of calcium carbonate with vitamin D, and 400 milligrams of magnesium oxide. In addition, she recommends at least one calcium-rich food serving. Magnesium can reduce water retention in the body and a combination of vitamin B6 and magnesium may temper mood changes.

If PMS is causing a lot of problems to you, consult your doctor and must tell your doctor about any supplements you are taking to avoid drug interactions.

Keep exercising, deep breathing, and doing yoga. This will help not only reduce weight but will also reduce your stress levels. Both overweight and high-stress levels are linked to PMS according to Kolp. So, keep yourself physically active, this will keep your waistline in check and works wonders to release stress.

Fatigue is another sign of PMS. Sleep more than usual to reduce the feeling of tiredness.   

The addition of the under given foods may reduce the symptoms of PMS:

 

Food items	Benefits
Chamomile tea	This herb reduces cramps and can decrease irritability.
Beans	Beans are rich in magnesium and can reduce water retention and bloating. Try lentils, and bean dip, or add them to the soup.
Low-fat dairy products	Milk, cheese, and low-fat Greek yogurt are high in calcium and vitamin D. Try these to increase the intake of calcium and vitamin D.
Eggs	Eggs are high in vitamins D, B6, and E. Vitamin E reduces headaches and breast tenderness.
Chicken, fish, potatoes, and carrots	These foods are high in vitamin B6.
Green leafy vegetables	These are high in fiber and vitamin E.
Nuts	Almonds, peanuts, and hazelnuts contain lots of vitamin E

There is some evidence that guava leaf extract may reduce the pain intensity of menstrual cramps. According to the reports of a study carried out on 197 women, it was found that consumption of 6 mg of guava leaf extract daily resulted in reduced pain intensity. It appeared to be even more powerful than some painkillers.