Premenstrual syndrome, or PMS, is experienced by a large number of menstruating women, especially in their late 20s to early 40s. The symptoms of PMS are wide-ranging, and vary in intensity for each woman, and include mood swings, food cravings, lasting irritability, and physical symptoms, such as bloating, breast tenderness and headaches. The symptoms generally subside once the period starts.
Avoiding salty and sugary foods, reducing caffeine and alcohol intake and taking pain-relieving medication are some of the common ways in which women deal with their PMS every month. However, a simple change in diet and eating foods rich in certain nutrients and vitamins have been found to be extremely effective in alleviating, and often eliminating, the symptoms of PMS.
Ten common symptoms and the best curative food groups that can magically alleviate PMS symptoms are:
1. Cramps
What will help: Omega 3 and Omega-6 fatty acids, zinc and calcium.
Foods rich in the above: Salmon, tuna, seafood, whole grains, offal, pulses, eggs, cheese, brewer's yeast, pumpkin seeds, linseeds and unsaturated cooking oils oils (olive, sunflower, rapeseed). Zinc-containing whole grains and cheese, and calcium-containing dairy products and sardines will further add strengthen your anti-cramp diet.
2. Bloating
What will help: Potassium, vitamin B6.
Foods rich in potassium: Cantaloupe, bananas, oranges, avocado, strawberries and apricots. Adding vegetable and fruit to every meal will ensure the required intake of potassium.
Foods rich in vitamin B6: Liver, whole grains, meat, oily fish, soy products, walnuts, bananas, green leafy vegetables, and avocado.
3. Water retention
What will help: Water, and foods with diuretic properties (that will flush out extra water from the body).
Foods rich in the above: Besides drinking plenty of water, snack on fresh celery, sliced cucumbers, red bell peppers and carrot sticks. Dandelion tea is also known for its diuretic properties, and can be consumed in moderation during the premenstrual period.
4. Irritability, anxiety, tension
What will help: Magnesium, which is classed as 'nature's tranquilizer'.
Foods rich in the above: Nuts, seeds, lentils, green leafy vegetables, eggs, peas, whole grain cereals, soy beans, seafood, figs and bananas. A herb called 'vitex agnus-castus' is also said to dramatically help reduce these symptoms.
5. Breast tenderness
What will help: Vitamin E
Foods rich in the above: Wheatgerm, whole grains like wheat, brown rice and oats, nuts and seeds, sardines, avocados, oily fish, brown rice and asparagus.
6. Mood swings, sadness, depression
What will help: Zinc, isoflavones, vitamin B6, evening primrose oil.
Foods rich in the above: Foods rich in zinc are red meat, seafood, whole grains, offal, pulses, eggs, cheese, brewer's yeast, pumpkin seeds and ground mustard.
Isoflavones are naturally occurring plant hormones that are believed to moderate the effects of estrogen in the body. Soya products and red clover contain healthy quantities of isoflavones. Evening primrose oil is best consumed in supplement form.
7. Headaches and migraine
What will help: Magnesium, calcium, fiber, omega 3 and complex carbohydrates.
Foods rich in the above: Oatmeal, bran and brown rice all contain complex carbohydrates. Fiber is found in abundance in wholegrain cereals, seeds, fresh fruits and vegetables. Other foods that can greatly alleviate migraine and headaches are ginger, cayenne pepper, fish oil, cold water fish like salmon and tuna, and calcium-rich broccoli and kale, and garlic
8. Acne and dull skin conditions
What will help: Vitamins A and D, evening primrose oil, pantothenic acid.
Foods rich in the above: Asparagus, broccoli, beet greens, liver, sweet potatoes and carrots for their vitamin A content; sardines, mackerel, tuna, vitamin-D-fortified cereal and eggs for their vitamin D content. Pantothenic acid is found in yeast, egg yolk and broccoli.
9. Constipation
What will help: Fiber
Foods rich in the above: Wholegrain cereals, seeds, nuts, root vegetables and fruits.
10. Craving for sugar and starchy foods
What will help: Natural sugars
Foods rich in the above: Fresh fruit. Keep snacking on apple, grapefruit, oranges, or have glasses of natural juice. Replenishing your body with natural sugars will slowly get rid of your craving for harmful sugary foods.
Almost all the above symptoms, and the nutrients that help alleviate them, are somewhat linked together. Hence, certain nutrients will help the entire range of PMS symptoms. It might help to keep a diary and note the changes in your symptoms as you try out each food group. There is enough variety to mix and match the above food combinations to ensure an adequate supply of all essential PMS-busting nutrients.