PMS or Premenstrual Syndrome usually happens within one to two weeks before a woman gets her period. This could lead to mood swings, headaches, tiredness, body pain, feelings of anger or irritability, bloating, certain food cravings and depression. This can sometimes lead to sudden outbursts of anger or crying. When dealing with severe cases, it is always good to talk to a health care provider who can offer help and medical advice. Some women even talk to a counsellor to see how to manage the emotional upsets better.

Fitness and a healthy diet may make significant differences in PMS symptoms. It may be that small changes in diet can do a whole lot of good. Tweaking your diet to remove any unhealthy foods while including minimally processed whole foods could make a world of difference.

Vitamin D

Vitamin D rich foods help boost brain function and regulate mood. Sufficient dietary intake and exposure to sunlight has been shown to boost vitamin D levels in the body. Known as the sunshine vitamin, it seems to contribute to keeping you in a happy and bright mood which is a great way to combat PMS mood swings. Studies have shown that being exposed to sunlight and regular exercise are two important co- factors when it comes to improving mood. Vitamin D is best produced on the skin when it is exposed to sunlight. Get 10 minutes of safe sunlight exposure anytime between 11 am to 2 pm. Along with exercise it can help reduce craving for simple carbs, bloating, fatigue etc.

Sources of Vitamin D include- fatty fish, liver, cheese, egg yolks and fortified dairy products. Vitamin D also helps in efficient calcium absorption by the body.

Magnesium

Magnesium rich foods are known to help alleviate the symptoms of PMS. When taken along with vitamin B6 rich foods it was shown to prevent water retention, bloating, changes in appetite, anxiety and depression. Studies done have confirmed this effect. Riboflavin is needed to convert vitamin B6 into a useable form in the body, this helps produce serotonin from tryptophan, serotonin is known to enhance mood, appetite and digestion.

Magnesium rich foods you can include are- fish, legumes, nuts and seeds, peas, broccoli, cabbage, beans, choti gobhi, banana, avocado and green leafy vegetables like spinach

Foods rich in Vitamin B6: fish, chicken, eggs, brown rice, wheat germ, oats, soybean, starchy vegetables and non-citrus fruits.

Calcium

Like magnesium, calcium also helps prevent fatigue, bloating, changes in appetite and mood swings. Research found that an optimum intake of calcium helps to combat PMS. However, sometimes dairy products can cause bloating, especially milk. In this case you can opt for low fat versions of curd, yogurt, cheese, small fish (in which the bones can be eaten), green leafy vegetables, nuts, soy and its products and foods fortified with calcium.

Iron

Build your iron stores by including iron rich foods in your diet. This is important since women lose 1mg of iron each day when they menstruate. Sufficient iron, means the body has enough oxygen to supply to the muscles thereby reducing fatigue.

Include iron rich foods such as – lean cuts of meat, liver, eggs, poultry, fish, legumes, green leafy vegetables and dry fruits (raisins, dates)

Other factors:

Flaxseed

Although not proven, flaxseeds when ground and eaten may help reduce PMS symptoms like breast tenderness and pain. This could possibly be due to the presence of lignans that act like the female hormone estrogen. Flaxseeds also contain omega 3 fats which are anti-inflammatory in nature and could help to reduce cramps.

Exercise

This is important to boost energy and release feel good hormones. As we have seen, sunlight helps in the absorption of vitamin D. So, try and exercise outdoors to get sunlight exposure. Exercise also helps in keeping your bones and joints strong, to prevent joint pains at this time. The endorphins released can also help combat any pain or mood swings that happen during this time.

Steer clear of sugar, salt and too much caffeine

Women crave sugar at this time to help them boost serotonin (feel good hormone). Instead, fill up on whole grain carbs and healthy fat (from nuts or avocado) to help ward off these unhealthy cravings. Limiting on salt consumption is also important to prevent water retention and bloating. Regulate your caffeine intake since it can make you feel jittery and anxious. Being a stimulant, high amounts should be avoided.

Small changes to your diet could make a huge difference when it comes to managing symptoms of PMS.

References  

11 Diet Changes That Help You Fight PMS. (2018). Retrieved from https://health.clevelandclinic.org/11-diet-changes-that-help-you-fight-pms/

 Association, N. (2018). Magnesium Supplements May Be Solution to PMS. Retrieved from https://www.prnewswire.com/news-releases/magnesium-supplements-may-be-solution-to-pms-300000612.html 3.

The PMS-Free Diet?. Retrieved from https://www.webmd.com/women/features/the-pms-free-diet#1

What Supplements Help with PMS?. Retrieved from https://www.webmd.com/women/pms/supplements-help-with-pms#1

Darabi, F., Rasaie, N., & Jafarirad, S. (2014). The Relationship Between Premenstrual Syndrome and Food Patterns in University Student Girls. Jentashapir Journal Of Health Research, 5(6). doi: 10.5812/jjhr.26656

Health, B., & D, H. (2018). How to Boost Your Mood with Vitamin D. Retrieved from https://www.brainmdhealth.com/blog/how-to-boost-your-mood-with-vitamin-d/ 

Mood Swings: PMS and Your Emotional Health. (2018). Retrieved from https://www.everydayhealth.com/pms/mood-swings.aspx

Nutrition's Role in Premenstrual Syndrome - Today's Dietitian Magazine. (2018). Retrieved from https://www.todaysdietitian.com/newarchives/0316p50.shtml

Pulugurtha, S. (2018). Does Omega-3 Affect Your Period?. Retrieved from https://www.livestrong.com/article/496885-does-omega-3-affect-your-period/?ajax=1&is=1

Your diet and PMS. (2018). Retrieved from https://www.health24.com/Medical/PMS/Natural-remedies-PMS/Your-diet-and-PMS-20120721

Cunningham, J., Yonkers, K. A., O'Brien, S., & Eriksson, E. (2009). Update on research and treatment of premenstrual dysphoric disorder. Harvard review of psychiatry, 17(2), 120-37.

Penckofer, S., Kouba, J., Byrn, M., & Estwing Ferrans, C. (2010). Vitamin D and depression: where is all the sunshine?. Issues in mental health nursing, 31(6), 385-93.

Fathizadeh, N., Ebrahimi, E., Valiani, M., Tavakoli, N., & Yar, M. H. (2010). Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iranian journal of nursing and midwifery research, 15(Suppl 1), 401-5.