Premenstrual syndrome (PMS) is a common problem associated with physical and emotional discomfort in the days leading up to menstruation. These include intestinal discomfort, weight gain, sore breasts, dejection, difficulty concentrating and poor sleep. The symptoms in premenstrual syndrome are often so severe that it becomes difficult to take on your daily tasks.
Also read: All about PMS
Research shows that nutrition can play a role in alleviating or worsening symptoms [1]. In this blog, we explore scientific findings about which foods and micronutrients affect PMS, and how you can adjust your diet to reduce symptoms.
Foods that can relieve symptoms of PMS
1. Foods rich in magnesium
Magnesium is essential for muscle relaxation and regulating the nervous system. The wall of the uterus is also a muscle and magnesium can therefore help against severe menstrual cramps. In addition, magnesium helps calm your mind and relax, which is crucial for PMS. Foods such as spinach, pumpkin seeds, cocoa and almonds are good sources of magnesium.
2. Vitamin B6
Vitamin B6 plays a role in the production of neurotransmitters that regulate mood, such as serotonin and dopamine. Studies suggest that vitamin B6 supplements may be effective in reducing PMS symptoms such as irritability, mood swings and fatigue [2]. Foods rich in vitamin B6 include chicken, fish, avocados and bananas.
3. Vitamin D and calcium
Adequate intake of vitamin D has been associated with a reduction in PMS symptoms [3]. Possibly because vitamin D promotes calcium absorption, and calcium in turn helps regulate hormones. Dairy-free sources of calcium include almond milk and green leafy vegetables such as kale. Vitamin D is produced by your body through exposure to sunlight; it is also present in small amounts in fatty fish, meat, eggs and butter.
4. Omega-3 fatty acids
Omega-3 fatty acids have anti-inflammatory properties that can help relieve cramps and mood swings. Fish such as salmon, flaxseed, and walnuts are rich in omega-3 fatty acids. Research has shown that women who regularly consume omega-3 fatty acids experience less severe PMS symptoms [4].
5. Complex carbohydrates
Consuming complex carbohydrates can help regulate blood sugar and increase serotonin levels in the brain, contributing to a better mood. Foods such as sweet potatoes, brown rice, quinoa and oats are good sources of complex carbohydrates.
Foods that can worsen symptoms of PMS
1. Caffeine
High caffeine intake can contribute to anxiety, irritability and breast pain. It is wise to limit consumption of coffee, green and black tea, and caffeinated soft drinks in the days leading up to your period.
2. Salt
High salt intake can lead to fluid retention and bloating, which can worsen symptoms of PMS. Try to avoid processed and salty foods such as potato chips, fast food and canned foods.
3. Sugar
While it may be tempting to reach for sugary snacks, high sugar intake can lead to fluctuations in blood sugar levels, contributing to fatigue and mood swings. Instead, try choosing fruits or snack vegetables combined with a fat source for stable blood sugar levels. Think apple with nut spread or cucumber and bell pepper strips with hummus.
Practical tips for a PMS-friendly diet
1. Eat pure and unprocessed
Eating pure, unprocessed foods can help provide your body with essential nutrients without the adverse effects of added sugars and preservatives. Choose fresh fruits and vegetables, lean meats, fish, eggs, nuts, seeds and kernels.
2. Provide adequate protein and healthy fats
Protein and healthy fats are crucial for hormonal balance and energy supply. In fact, these are the building blocks for your hormones. Add foods such as eggs, fish, poultry, nuts, avocado and olive oil. Proteins also help stabilize blood sugar levels, and healthy fats (omega-3 fatty acids) are anti-inflammatory.
3. Hydrate adequately
Drink plenty of water to keep your body hydrated and reduce fluid retention. Drinking herbal teas, such as chamomile or ginger tea, can also help relieve cramps and promote relaxation.
4. Avoid alcohol
Alcohol can worsen the symptoms of PMS by disrupting hormone balance and reducing hydration. It is therefore wise to minimize or avoid alcohol consumption, especially during the period before menstruation.
Summary
Nutrition plays a crucial role in managing PMS symptoms. Increasing your intake of magnesium, vitamin B6, calcium, vitamin D, omega-3 fatty acids and complex carbohydrates, while limiting caffeine, alcohol, salt and sugar, can provide significant benefits. By consciously choosing foods that support your body during the premenstrual phase, you can reduce the symptoms of PMS and improve your overall well-being.
Have you been suffering from PMS symptoms for an extended period of time? Always ask for help! Our therapist team is here for you. You can make an free consultation so we can think with you. You don't have to go it alone.
Source
- Hashim MS, Obaideen AA, Jahrami HA, Radwan H, Hamad HJ, Owais AA, Alardah LG, Qiblawi S, Al-Yateem N, Faris MAE. Premenstrual Syndrome Is Associated with Dietary and Lifestyle Behaviors among University Students: A Cross-Sectional Study from Sharjah, UAE. Nutrients. 2019 Aug 17;11(8):1939. doi: 10.3390/nu11081939. PMID: 31426498; PMCID: PMC6723319.
- Wyatt KM, Dimmock PW, Jones PW, O'Brien PM. Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review. BMJ. 1999 May 22;318:1375-81.
- Bahrami A, Avan A, Sadeghnia HR, Esmaeili H, Tayefi M, Ghasemi F, Nejati Salehkhani F, Arabpour-Dahoue M, Rastgar-Moghadam A, Ferns GA, Bahrami-Taghanaki H, Ghayour-Mobarhan M. High dose vitamin D supplementation can improve menstrual problems, dysmenorrhea, and premenstrual syndrome in adolescents. Gynecol Endocrinol. 2018 Aug;34(8):659-663. doi: 10.1080/09513590.2017.1423466. Epub 2018 Feb 15. PMID: 29447494.
- Mohammadi MM, Dehghan Nayeri N, Mashhadi M, Varaei S. Effect of omega-3 fatty acids on premenstrual syndrome: A systematic review and meta-analysis. J Obstet Gynaecol Res. 2022 Jun;48(6):1293-1305. doi: 10.1111/jog.15217. Epub 2022 Mar 9. PMID: 35266254.
