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Premenstrual syndrome (PMS) is a combination of physical and emotional symptoms that begin one to two weeks before a period. High levels of the hormone estrogen contribute to PMS. The symptoms of PMS, such as cravings, bloating, mood swings and headaches are reactions to altered hormone levels.
Eating high-fat foods increases PMS symptoms and pain. Fish and poultry should be substituted for fatty cuts of beef, lamb and pork. Polyunsaturated oils such as safflower, corn and flaxseed should be substituted for butter.
Avoid tea, coffee, colas and chocolate, which contribute to the physical and psychological symptoms of PMS, such as breast tenderness and anxiety. Alcohol can increase premenstrual depression and headaches and should also be avoided.
Water retention is a symptom of PMS. The altered levels of estrogen cause the kidneys to retain excess water. Although it may sound strange, drinking water causes the body to release excess fluid. A recommended amount is 8-glasses a day. Salty, high sodium foods contribute to water retention. Limit sodium intake to no more than 50 mg per serving. Avoid processed foods, fast-foods and snack foods, which contain high levels of sodium.
Food cravings for sweets and snacks occur during PMS. These cravings are caused by a drop in blood-sugar levels. To counter these cravings, eat complex carbohydrates such as pasta, rice, beans, cereal, and whole grains. Instead of eating three large meals, eat five or six small meals a day, about two and a half hours apart.
Vitamins A and D suppress the PMS symptoms of acne and oily skin. The food sources of vitamin A are cantaloupe, raw carrots, cooked sweet potatoes and spinach. In addition to getting Vitamin D from sunshine, it can be obtained from enriched milk and cereal.
Vitamin B6 helps relieve premenstrual cravings, fatigue, mood swings, fluid retention and bloating. Vitamin B6 can be taken in supplements and by eating fish, eggs, nuts, bananas, potatoes, and the white meat of turkey and chicken.
Premenstrual stress can be alleviated by taking Vitamin C as a supplement and eating broccoli, bell peppers, brussels sprouts, citrus fruits, cranberry juice and cantaloupe.
Vitamin E can alleviate the premenstrual symptoms of anxiety and depression. Vitamin E can be taken as a supplement and is found in safflower oil, corn oil, olive oil, apples and blackberries.
Calcium helps prevent cramps and pain. Magnesium enables the body to absorb the Calcium. Food cravings and mood swings are also alleviated by the intake of Magnesium. Sources of calcium include dairy products, beans, tofu, salmon, green leafy vegetables, beans and peas. Sources of Magnesium include tofu, halibut, mackerel, spinach, and rice bran.
Valerian root is a remedy for mood swings, and irritability. Taken before bedtime, it can lower stress and promote sleep. Dandelion leaf is a remedy for bloating caused by water retention. Taken after meals, it can help kidneys eliminate excess fluid. Valerian and Dandelion leaf can be found at health food stores.
Aromatherapy can reduce premenstrual anxiety and stress. Some of the essential oils that have a calming, soothing effect are: Chamomile, Lavender, Marjoram, Peppermint, Rose, Rosemary, and Sandalwood.
Regular exercise decreases premenstrual symptoms. Get at least 30 minutes of exercise three times a week consisting of walking, jogging, aerobics or biking. Yoga is good for relaxation, and promotes a sense of well-being.
Always consult a physician before proceeding with any remedy.
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