by Amanda Mcgoldrick

Created on: November 20, 2008   Last Updated: December 02, 2008

Bloating, cramps, anxiety, mood swings, fatigue, back aches...just some of the common physical and emotional ailments afflicting more than 20 million American women each month; afflictions that can deeply disrupt and even hinder your day-to-day routine. Unfortunately, there isn't a cure-all pill on the market that fully squashes those nasty premenstrual syndrome (PMS) ailments. And for many of us, popping pills every few hours for days in a row isn't appealing. The best way to help relieve, and even prevent, these troublesome symptoms is actually the proper diet.

Most women don't realize how dramatically diet affects our hormonal balance, especially during those few days a month when our hormones are on overdrive. In a society where we are bombarded with pre-packaged foods, refined sugar and canned caffeine, it's difficult to remember the importance of nutrient-rich natural foods when it comes to feminine health. One of the first indications that your body isn't getting all the nutrients it needs is increased PMS discomfort.

Although a balanced diet is important every day, the lack of will really show itself during that time of the month. Instead of that sodium-packed take-out, fill your plate with lots of fresh fruit and veggies, whole grains, low-fat dairy, fresh fish and other lean protein. The more balanced your nutrition levels, the better your body can fight stress and fatigue.

One of the easiest things you can do to decrease some of the worst PMS offenders almost instantly is to avoid some every day triggers before and during your period:

Caffeine:
Caffeine increases estrogen levels, which can lead to cramping and breast tenderness

Alcohol: Alcohol exacerbates mood swings, namely depression. It can also dehydrate the body and cause sleep deprivation.

Salty: Salty foods increase water retention and can lead to bloating and cramping.

Simple sugars: Processed sweets, baked goods and candy can cause rapid fluctuation in blood sugar levels, triggering mood swings.

All these substances also decrease your magnesium levels, which lowers your body's ability to manage energy levels and stress. Low magnesium levels will also inhibit your body's ability to manage insulin, which can cause the common cravings for sweets many women report during their period. Magnesium levels are already low during menstruation so it's important prevent further loss.

PMS sufferers should also aim to get 1200 mg of calcium per day. In a recent study at St. Luke's Roosevelt Hospital in New York, researches found that women who consumed four cups (1200 mg) of low-fat or non-fat milk per day showed a 46 percent reduction in PMS symptoms. Don't care for milk? Try a cup of chocolate or vanilla soy milk or a cup of plain low-fat yogurt with fresh fruit.

Here are a few other dietary tips to ease your PMS discomfort:

-Consume fruits and veggies rich in potassium such as bananas and broccoli. They help maintain your body's fluid levels.

-Drink a minimum of 64 oz of water per day. Getting enough fluids helps your body fight bloat and will flush out toxins.

-Try to eat five to six small meals per day, rather than three large ones. This will help your body maintain sugar levels throughout the day, thus avoiding bloat, cravings and mood swings.

-Take a multi-vitamin especially formulated for women. A lack of critical vitamins such as magnesium, calcium, B complex, zinc and manganese can lead to fatigue, mood swings and body aches.

Adopting a healthier diet all month long can decrease your PMS symptoms over time. The stronger, healthier and more energized your body is, the easier it will be to take on Mother Nature!

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