Premenstrual Syndrome (PMS) is a group of symptoms caused by an imbalance of estrogen and progesterone hormones that affects approximately 85 percent of menstruating women. Symptoms of PMS occur during the week or two weeks prior to a woman's period and usually go away after her period starts. Common symptoms of PMS include:
- Irritability
- Mood swings, tension and/or depression
- Fatigue
- Breast tenderness
- Cramps
- Bloating
- Weight gain
- Food cravings and/or overeating
- Trouble concentrating or remembering
- Headache and/or backache
- Cramps
For those women who experience symptoms of PMS that are not severe enough to require being under a doctor's care, the following types of foods may alleviate the discomfort associated with common PMS symptoms:
Whole Grains: Due to elevated estrogen levels before a woman's menstrual cycle, B-vitamins may become depleted. Whole grains are loaded with B-vitamins which have been shown to help with depression, fatigue, and headaches. Sources of whole grains include whole-grain breads, cereals, muffins, pitas, crackers, and bagels made from whole wheat, rye, millet, oat, oat bran or multigrain.
Soluble Fiber: Soluble fiber helps to keep blood sugar levels stable, ward of sugar cravings, and keeps the body feeling fuller longer, all of which help with weight management. Good sources of soluble fiber include apples, oats, barley, beans, rice, seeds, lentils, and sweet potatoes.
Magnesium-rich Foods: Fatigue and headaches have been associated with low levels of magnesium in the body. Eating magnesium-rich foods such as nuts, beans, artichokes, tofu, bran muffins, and whole-grain breads and cereals can help combat the headaches and fatigue associated with PMS.
Calcium-rich Foods: Studies show that women who get enough calcium in their diet have fewer PMS symptoms than women who have low calcium levels. PMS symptoms such as depression, mood swings, food cravings, water retention, and pain may be alleviated by eating calcium-rich foods such as low-fat dairy products, spinach, broccoli, soybeans, almonds, and black-eyed peas.
Omega-3 Fatty Acids: Research suggests a correlation between fish oil intake and decreased PMS symptoms. Good sources of omega-3 fatty acids include albacore tuna, salmon, sardines, scallops, broccoli, flaxseeds, flaxseed oil, canola oil, and walnuts.
Leafy Green Vegetables: Foods such as dark lettuce, spinach, and kale are loaded with vitamin E, which may help reduce the breast tenderness associated with PMS.
While eating a healthy diet can help women who suffer from mild PMS symptoms, women who suffer from extreme PMS symptoms should consult a physician to rule out Premenstrual Dysphoric Disorder (PMDD), a more severe form of PMS.
Sources:
Bauer, Joy. (2005). Total Nutrition. New York: Penguin Group.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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