PMS is a clinical condition that occurs during the luteal menstrual cycle, that is, during the last 14 days of the menstrual cycle (from ovulation to the onset of menstruation). It is characterized by the cyclic presence of recurrent affective, physical, and behavioral symptoms, which disappear spontaneously within 4 days from the beginning of menstruation and do not recur until at least the day of the cycle. The most well-known hypotheses concerning PMS are associated with hormonal fluctuations, following ovulation, diets with nutritional deficiencies (especially in vitamin B6, magnesium, and calcium), and family medical history, which includes depression or anxiety.
The range of symptoms associated with PMS is extensive, with varying severity, extending to most aspects of women’s lives, and requiring knowledge, monitoring, and a personalized approach to diagnosing psychological and physical conditions.
To date, no treatment is universally recognized as effective, and many women seeking relief often turn to therapeutic approaches outside of conventional medicine.
Diet is an essential modulating factor in reducing and managing PMS symptoms. But research on the actual effect of foods and nutrients on PMS is sparse, sporadic, and studied with insufficient scientific rigor.
Some studies have shown the effectiveness of micronutrients, especially calcium, magnesium, vitamin D, B vitamins, and herbal supplements, in reducing PMS. But researchers agree that the evidence is insufficient and limited to support their use as an effective treatment.
Lifestyle, nutrition, and general health considerations appear to be essential strategies in the reduction or management of menstrual symptoms but are recommended to be promoted more for their apparent health benefits than as conclusive evidence for reducing negative experiences of PMS.
Cook your own food rather than eating fast food or processed food because salt, like sugar, is hidden in a thousand places. Try to avoid deli meat, canned soup, pizza and sodium-filled bread. Eating less salt is particularly recommended for patients with bloating, breast tenderness, or swollen hands.
Focus on leafy greens. You want to eat from the rainbow of different types and colors for more nutrients. Vegetables like kale, turnip greens, or Swiss chard are rich in iron and B vitamins, which can help ward off fatigue. Try sautéing the greens in olive oil and sprinkling in some fresh minced garlic, chopped onio,n and a splash of balsamic vinegar.
Drink at least 64 ounces of water daily to help reduce bloating and aid in digestion. Don’t like the taste of water? Flavor your water with lemons, limes, or cucumber slices. Don’t be afraid to get creative with your water.
Eating more calcium — in foods like yogurt, milk, soy products, and low-fat cheese — can reduce mood changes of PMS.
Get your vitamin D
Besides supplements, vitamin D is found in foods like sardines, oysters, and salmon.
Instead of reaching for a bag of chips or that candy bar, snack on unsalted nuts are rich in omega-3 fatty acids and help you feel full longer.Try a variety of nuts like pecans, walnuts, almonds and hazelnuts. To maximize your benefits, try sprinkling them on veggie-filled salads, too.
Foods that have complex carbohydrates consist of three or more natural sugars and are rich in fiber. These foods enter the bloodstream gradually, causing only a moderate rise in insulin levels, which can help stabilize your mood and keep your cravings under control. Sweet potatoes, squash, pumpkin, lentils, potatoes and unprocessed oats.
Swap any processed grains for whole grains such as whole-grain pasta, cereal, and brown rice. Shifting levels of estrogen and progesterone can decrease amounts of serotonin in the brain, which can affect your mood and trigger depression, anxiety or irritability.
While it’s tempting to have a drink to help you relax, the reality is that alcohol can disrupt your sleep. The effect could result in sleeping too much or have trouble sleeping.
Too much caffeine can also disrupt sleep and contribute to PMS symptoms, too. One cup or 200 mg /day is what is recommended.
You need to increase iron intake before and during your period to replace what you lose each month. A diet that includes iron-rich foods like lean cuts of meat may help you avoid anemia. While cooking, make sure to cut away any excess fat.
The good news is that if you eat red meat, you should get enough iron from your food. If you’re a vegan, or just don’t like red meat, ask your doctor about taking an iron supplement.
Some herbal remedies may have benefits for women with PMS. It's very important to check with your doctor that it is safe to use herbal remedies and treatments, particularly if you are taking other medication.
Listed below are the best-researched herbs for the treatment of PMS, and the possible risks associated with taking them.
Chaste tree or Chasteberry (Vitex agnus-castus) (VAC)
5htp (Hypericum perforatum)
Evening primrose oil
Red clover
Traditional Chinese medicine
