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If you have experienced the psychological or physical symptoms of Premenstrual Syndrome (PMS), you know that it can cause discomfort and a sense of disequilibrium in your life. With some women, PMS can be intense enough to hamper their daily activities. An adjustment in your diet may not completely eliminate PMS but it may reduce some of the more troubling symptoms.

The most common symptoms of PMS are food cravings, especially for sugary or fatty foods, and overeating. Swings in hormone balances can reduce the amount of tryptophan, the amino acid that becomes serotonin. Serotonin is the chemical which produces feelings of well-being in your brain. Lower serotonin levels can cause depression, difficulty in thinking clearly, and anxiety. While chips, ice cream, and chocolate can briefly increase serotonin and endorphin levels, they are not the best foods to consume for PMS and may actually intensify some of the symptoms.

One way to combat food cravings is to plan for three small meals and three snacks timed to be consumed about three hours apart. This maintains blood sugar levels so your body does not feel hungry. Steady blood sugar levels reduce mood swings. Two weeks before your period you should plan your meals and snacks to avoid certain foods and increase others.

Incorporate complex carbohydrates into each snack and meal. These include whole grains like oatmeal and brown rice, beans, peas, and lentils, and root vegetables like carrots. These foods provide a slow release of energy to battle mood swings and tiredness, both symptoms of PMS. To further prevent carbohydrates from being absorbed so quickly, you can add a small amount of fat to the snack or meal in some way. Do not overdo the fats. They are suspected to increase levels of estrogen and prostaglandin in the blood and intensify PMS symptoms.

Calcium and magnesium seem to reduce food cravings. Magnesium has the added benefit of aiding the body to absorb calcium and keeping blood sugar levels balanced. Magnesium, in its role of managing muscle relaxation, eases menstrual cramping. It may also cut down the symptoms of bloating, water retention, and tenderness in the breasts. Beans, nuts, and vegetables are excellent sources for magnesium. Calcium rich foods include these plus low fat dairy products, canned salmon, and dark green vegetables. The recommended allowances of calcium and magnesium per day are 1200 milligrams and 200 milligrams respectively.

Protein and fiber are important during the days you might experience PMS. Protein takes a longer time than carbohydrates to be absorbed. Your blood sugar levels will remain at a steady level when you combine a protein source with complex carbohydrates. The best proteins to consume are lean meat, poultry, fish, beans, and legumes. Fish like salmon and tuna provides the body with omega 3 fatty acids which may cut down on excessive menstrual bleeding and cramps. Reduce the amount of red meat, high in saturated fat, during that time period. Fiber can decrease the amount of estrogen.

For sweet cravings, choose fresh fruit which will provide soluble fiber. Avoid white sugar and products high in sugar. These will cause your blood sugar levels to spike and then plummet quickly.

Reduce alcohol and caffeine consumption by switching to water, decaffeinated tea and coffee, herbal tea, and fruit juice. Drink six to eight glasses of water each day. The water decreases abdominal bloating by flushing the body of excess fluids.

Limit your use of salt and sodium-rich processed foods for a few days to reduce water retention and abdominal bloating. Paying careful attention to your diet two weeks prior to your period may assist you in decreasing the symptoms of PMS.

Learn more about this author, Sandra Petersen.
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