Combatting PMS with food
What if eating certain foods, and avoiding others, could effectively limit the symptoms of PMS? This has been suggested in many nutritional studies and is well worth thinking about…
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Migraines, nausea, breast tenderness, and irritability: these problems keep coming back every month, a few days before your period. At least a third of all women suffer from the much talked about premenstrual syndrome, or PMS as it is so fondly known!
Many physical and psychological problems can be treated without using drugs, with a little help from nutrients – PMS included. Calcium, magnesium, essential fatty acids and vitamins can all help prevent and relieve the effects of PMS.
Calcium and magnesium against PMS
It’s been proved that 1200mg of calcium per day diminishes physical and psychological symptoms of PMS in nearly 50% of cases! On a daily basis, that would be the same as eating four dairy products (milk, yoghurt, hard or soft cheese) combined with water rich in calcium. Moreover, a study showed that 200g of magnesium a day diminishes water retention and swelling by 40%. Magnesium has a calming effect, acting on the muscles, to alleviate cramps in PMS, and on the nervous system, to limit mood swings. See Calcium and Magnesium
Salt and PMS-provoked swelling
Characteristic symptoms of PMS are often breast tenderness and a feeling of heavy legs caused by swelling. In order to control these problems, you simply need to control the consumption of sodium, (table salt and salty food), because it increases the retention of water in the tissues. Drinking enough fluids (1.5 L a day) and consuming enough potassium [bananas, dried fruit, almonds, walnuts, peanuts] also compensates for this problem.
Fatty acids… into PMS-friendly hormones
Omega 3 and Omega 6 (essential polyunsaturated fatty acids) are metabolised into prostaglandins in the body. These substances regulate the action of hormones, and a deficit of prostaglandins could be the cause of the typical PMS mood swings. In fact, analysis of different nutritional surveys shows that women who do not consume enough Omega 3 suffer more severely from PMS than those who consume an adequate amount. In practical terms, the amount of Omega 6 found naturally in food should be sufficient. On the other hand, Omega 6 is rare, and few women get enough of it. It could, therefore, be a good idea to eat fatty fish twice a week and a dessertspoonful of rapeseed oil, walnut or soja oil, once a day on raw vegetables. See Choosing fish for omega-3 fatty acids
B vitamins for PMS-suffering women
Vitamin B6 plays a special role in hormonal balance and helps with many PMS symptoms, from odema to mood swings, to fatigue and painful breasts. B6 can be found in many types of fish, in chicken, potatoes, lentils, brewers’ yeast and bananas. See Vitamin B6
Sugar and PMS are not best buddies
Women often have a craving for sugar during the second half of the menstrual cycle. Even though the causes are not yet fully understood, it is better not to respond to these cravings with an excess of sugar! That would trigger an abrupt rise and fall in blood sugar levels and further disrupt your metabolism. It’ preferable to choose foods rich in complex carbohydrates [bread, cereals, starchy food] at mealtimes, which promote a feeling of satiety and don’t cause hypoglycemia. See Satiety: Weight control strategy, or marketing gimmick?
Cut out coffee… lessen PMS stress
If you suffer from PMS, try avoiding stimulants – at least in the week leading up to your period. Coffee, tea, colas, but also chocolate and spices which contain caffeine, theobromine, or equivalent substances should all be avoided. Coffee, in particular, has been shown to aggravate breast tenderness. And yes, alcohol should also be avoided: even if it sometimes seems to alleviate the physical symptoms, it actually increases emotional irritability and aggression.
Finally, PMT symptoms will be less severe with a bit of physical activity and a serving of stress management – along with all the good things you are putting on your plate.
Sources:
- Thys-Jacobs S, Starkey P, Bernstein D, Tian J. Am J Obstet Gynecol. 1998 Aug; 179 (2): 444-52
- Walker AF, De Souza MC, Vickers MF, Abeyasekera S, Collins ML, Trinca LA. J Womens Health. 1998 Nov; 7(9): 1157-65
- De Souza MC, Walker AF, Robinson PA, Bolland K. J Womens Health Gend Based Med. 2000 Mar; 9(2): 131-9
Copyright © 2011 Doctissimo
Posted 12.07.2011
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