5 of 23

Write now Article Tools

Premenstrual syndrome (PMS) is a real disease and can cause a variety of symptoms, ranging from severe mood swings, crying jags, and the infamous food cravings. While men scratch their heads in amazement at the estimated 150 types of associated symptoms with PMS, the forty million women who suffer from the disorder wonder if there is any real hope.

PMS is caused by the fluctuating estrogen levels that occur approximately two weeks before a woman's period. Thankfully, there are ways to alleviate some of the symptoms by following a few simple guidelines:

Reduce Caffeine and Alcohol Intake

Fatigue and depression are two of the major symptoms of PMS and are significantly improved with cutting down or reducing caffeine and alcohol intake. Although beverages are the first place we turn to for comfort, try a bottle of pure mineral water instead. When your body is hydrated energy is restored.

Stay Away from Salt

The two most prominent cravings are sweet and salty, but maintaining a normal blood sugar level is crucial to preventing the highs and lows associated with PMS. When it comes to potato chips, if you can't eat just one, don't reach for the bag. Staying away from salt will also help with bloating and fluid retention symptoms.

Eat Complex Carbohydrates

Stock up on whole grain breads, cereals, and pasta to curb your appetite. That way you will be less likely to indulge in unhealthy carbs that may leave you empty and craving for more.

Go "Nuts" with Magnesium and Calcium

One of the reasons why women crave chocolate during the height of PMS is that it contains magnesium, a mineral that is lacking in most of our diets. It helps with muscle relaxation and blood sugar. Nuts are a great source of magnesium. Just two Brazil nuts a day are all you need.

Magnesium is also crucial in the absorption of calcium, which helps to promote sound sleep. If you can't get enough of both, considering take a supplement. Other sources of magnesium include: peanut butter, peanuts, brown rice, whole grain bread, legumes, sunflower seeds, cashews, pumpkin seeds, Swiss chard and wild salmon. Just make sure that the nuts are salt-free.

Eat Foods Rich in Vitamin B6

Some of the best sources of B6 come from foods that we can incorporate into our daily meal plan:

*Breakfast: Oatmeal, bananas, and whole-grain breakfast cereals.

*Lunch and Dinner: Chicken breast, wild salmon, extra lean beef, and pork tenderloin. Side dishes include: white potatoes, garbanzo beans and lentils.

*Snack: Pistachio nuts (unsalted).

It's best to eat six small meals a day instead of three large meals to keep blood sugar levels stable.

Drink Chamomile Tea

If you're trying to stay away from caffeinated beverages, try a cup of Chamomile tea instead. It helps muscles relax and promotes healthy sleep.

It's best to get the vitamins and minerals you need from real food but if you can't, try taking a multi-vitamin with B-Complex. Be sure to you are adequately hydrated with six to eight glasses of water a day.

PMS counselors trained in helping women cope with the complexity and variety of symptoms associated with PMS, often encourage journaling. Write down the foods that trigger symptoms or improve symptoms. With a little time and patience, you'll see improvements in both your physical and emotional well-being.

Learn more about this author, C. Kay Rowley.
Click here to send this author comments or questions.

Add your voice

Know something about Fight PMS with food?
We want to hear your view. Write now!