Do you suffer from severe PMS symptoms? Up to 85% of women experience PMS symptoms before their menstrual periods with up to 10% experiencing such severe symptoms that they're forced to miss time from work. Symptoms of PMS range from mood swings and irritability to physical symptoms such as bloating, headache, and fatigue. Although an effective prescription treatment that relieves all of the symptoms of PMS has yet to be found, there's mounting evidence to suggest that diet may play an important role in treating severe PMS symptoms. The symptoms of PMS and diet appear to be closely associated according to the National Association for Premenstrual Syndrome who has developed dietary guidelines for women who suffer from this condition. An association between PMS and diet is also supported by several studies showing improvement in PMS symptoms when a premenstrual diet is followed. Here are some dietary changes that may improve severe PMS symptoms:
Increase your intake of calcium and vitamin D
Increasing your calcium intake may be one of the most effective ways to relieve the symptoms of severe PMS. According to a study published by investigators at the department of Public Health at the University of Massachusetts, women who have higher intakes of calcium and vitamin D have a lower risk of PMS. Several other studies have shown a similar association. Although a definitive dose hasn't been established, supplementing with 1,000 units of calcium, and 800 units of vitamin D under the supervision of your doctor may offer some benefit if you suffer from severe PMS symptoms. An even better strategy is to get your vitamin D and calcium from natural sources via exposure to the sun at least 15 minutes three to four days per week and consuming foods high in calcium.
Eat foods with a low glycemic index
Another way PMS and diet may be related pertains to blood sugar levels. There's evidence to suggest that eating complex carbohydrates with a low glycemic index helps to stabilize blood sugars which can decrease the severity of PMS symptoms. Try substituting whole grains, and fresh fruits and vegetables for processed foods and limit intake of white foods such as potatoes and rice as well as simple sugars. It may also help to eat smaller meals more frequently to help keep blood sugar levels stable. Although you may not see results immediately, this can be effective if done consistently.
Limit caffeine
Although an association between caffeine consumption and severe PMS symptoms has not been proven, many women report their symptoms become worse when they consume caffeine. If you experience symptoms of anxiety and nervousness around time for your period, try eliminating caffeine for seven days before your period arrives. Keep a PMS symptom diary and see if your anxiety level lessens with this change. Keep in mind that caffeine is found in products other than coffee including green and black teas, soft drinks, chocolate, and certain over-the-counter and prescription medications.
Limit sodium consumption
If you have trouble buttoning your pants around the time of your period due to bloating, fluid retention may be the problem. Limiting your sodium intake may help to reduce the weight gain and distension experienced with PMS. It may take more than just laying off the salt shaker since many processed foods are loaded with sodium. Be sure to read labels and determine how much sodium is in any prepared products that you buy.
In addition to PMS and diet, make sure you're getting regular exercise. Exercise causes release of endorphins, those “feel good” chemicals that give a sense of well being which can be effective in reducing some of the tension and irritability experienced with severe PMS.
