Mindful Eatings

Introduction

Premenstrual syndrome (PMS) is a common problem among women of reproductive age. It is a group of symptoms that many women experience before their menstrual cycle, and it can range from mild to severe. Some of the most common symptoms of PMS include bloating, mood swings, headaches, breast tenderness, and fatigue. While there is no cure for PMS, there are ways to manage the symptoms, and diet plays a vital role. As a dietician, I can help you understand the connection between PMS and diet and offer tips to manage the symptoms.

Understanding the Connection between PMS and Diet

PMS symptoms occur due to hormonal changes in a woman’s body during the menstrual cycle. Hormonal changes can affect serotonin levels, a chemical that regulates mood, sleep, and appetite. As a result, women with PMS often experience cravings for high-carbohydrate, high-fat foods that can lead to weight gain and worsen the symptoms. However, eating a balanced diet with specific nutrients can help manage PMS symptoms.

Top Nutrients to Combat PMS Symptoms

1. Calcium: Calcium is an essential nutrient that plays a critical role in the body’s functions. Studies suggest that increasing calcium intake can help alleviate PMS symptoms such as fatigue, irritability, and mood swings. Foods rich in calcium include dairy products, leafy greens, almonds, and salmon.
2. Vitamin D: Vitamin D works with calcium and is essential for bone health. However, it also has a role in regulating mood and reducing the severity of PMS symptoms such as breast tenderness and bloating. Foods rich in vitamin D include fatty fish, egg yolks, mushrooms, and fortified foods like cereal.
3. Magnesium: Magnesium is a mineral that plays an essential role in the body’s functions, including muscle and nerve functions. Studies suggest increasing magnesium intake can help alleviate PMS symptoms such as headaches and cramps. Foods rich in magnesium include dark chocolate, avocado, spinach, and nuts.
4. Vitamin B6: Vitamin B6 is a water-soluble vitamin that plays a crucial role in the production of serotonin. Studies suggest that increasing vitamin B6 intake can help alleviate PMS symptoms such as depression, mood swings, and irritability. Foods rich in vitamin B6 include whole grains, nuts, bananas, and fish.
5. Fibre: Eating a fibre-rich diet can help regulate bowel movements and prevent constipation, a common symptom of PMS. Fibre-rich foods include whole grains, fruits, vegetables, beans, and lentils.

Top Foods to Avoid

Certain foods can worsen PMS symptoms and should be avoided or limited. These include:

1. Salt: Excess salt can lead to bloating and water retention and worsen the symptoms of PMS. Avoiding salty foods and reducing salt intake can help alleviate symptoms.
2. Caffeine: Caffeine can exacerbate PMS symptoms such as irritability, mood swings, and breast tenderness. Limiting caffeine intake or avoiding it altogether can help manage symptoms.
3. Alcohol: Alcohol can exacerbate PMS symptoms such as mood swings, depression, and anxiety. Limiting alcohol intake or avoiding it altogether can help alleviate symptoms.
4. Processed and high-fat foods: Processed and high-fat foods can exacerbate PMS symptoms such as bloating, weight gain, and fatigue. Eating a balanced diet with whole, nutrient-dense foods can help manage symptoms.

Conclusion

Premenstrual syndrome can be a challenging condition to deal with, but by following a healthy and balanced diet, you can help manage your symptoms and improve your overall well-being. Remember to incorporate foods high in fibre, protein, healthy fats, and vitamins and minerals into your diet, and don’t forget to stay hydrated. Try experimenting with different meal and snack ideas to find what works best. And remember, a healthy diet is just one piece of the puzzle. Don’t forget to get plenty of rest, exercise regularly, and manage stress to help manage PMS symptoms.