Dante Carrillo
Premenstrual syndrome (PMS) is a late luteal phase disorder of the menstrual cycle that affects the daily functioning of women, with emotional and physical symptoms that can interfere with their quality of life. The causes of PMS are still unclear, but it is thought to be due to several physiological and psychological factors, including monthly hormonal function and its effect on neurotransmitters.
Emerging research suggests that diet may play a role in preventing and reducing PMS symptoms. A plant-based diet may be beneficial in reducing PMS symptoms. One study found that following a low-fat plant-based diet was linked with reduced menstrual cramps and reduced PMS symptoms. Other studies comparing plant-based diets to western diets have found that women eating plant-based diets excreted more estrogen and had lower plasma estrogen levels, which may be a factor in reducing PMS symptoms.
Focusing on unrefined, complex grains such as brown rice, whole grain pasta, quinoa, and whole grain brown bread may be beneficial. These foods are often How a Plant-Based Diet Can Help Reduce PMS Symptoms A plant-based diet can be an effective way to reduce the symptoms of premenstrual syndrome (PMS). PMS is a condition that affects up to One study found that following a low-fat plant-based diet was linked to reduced menstrual cramps and PMS symptoms. Additionally, studies comparing plant-based diets to Western diets have found that women on plant-based diets excreted more estrogen and had lower plasma estrogen levels, which may contribute to reducing PMS symptoms. Focus on Whole, Plant-Based Foods When adopting a plant-based diet to help manage PMS, it is important to focus on whole, plant-based foods such as You may want to see also Iron Iron has many important roles in the body. One of its roles is to help synthesise serotonin (the happy hormone) from tryptophan. A study comparing types of iron found in food and PMS symptoms found that a higher intake of non-haem iron was associated with a lower risk of PMS. Iron is also essential during menstruation as a lot of iron is lost each month, which over time can lead to deficiency. Vitamin B6 Vitamin B6 helps to synthesise the amino acids (protein building blocks) of tryptophan and tyrosine. These important amino acids are the precursors of serotonin and dopamine, our mood hormones. It is thought that low levels of vitamin B6 may cause high levels of the prolactin hormone, producing oedema and some psychological symptoms associated with PMS. Calcium Calcium is a key nutrient in the body and is known to be important for bone health. It is also important for the nervous system and muscle function. Calcium is also thought to play a role in the treatment of PMS. One study found that supplementation with 1200 mg of calcium carbonate daily during three menstrual cycles in women with PMDD reduced the severity of psychological and physical symptoms by 48%. You may want to see also Reducing salt intake Salt, or sodium, is often found in high amounts in bacon, ham, biscuits, sweets, sausages, and processed foods. Not only does salt contribute to water retention, but it is also thought to decrease magnesium levels, which can worsen PMS symptoms. Reducing sugar intake A diet high in simple carbohydrates, such as sugar, has been linked to an increased risk of PMS. This may be due to the counterregulatory mechanism of simple carbohydrates, which increases serotonin and dopamine release in the brain. Mood swings are a common symptom of PMS, and the association between serotonin release in the brain and mood regulation has been established. Reducing alcohol intake Alcohol is a known contributor to bloating and fluid retention and has been positively correlated with the severity of physical PMS symptoms. Plant-based diets and PMS Emerging research suggests that a plant-based diet may help to reduce PMS symptoms. One study found that following a low-fat plant-based diet was linked to reduced menstrual cramps and PMS symptoms. Other studies comparing plant-based diets to western diets have found that women eating plant-based diets excreted more estrogen and had lower plasma estrogen levels, which may be a factor in reducing PMS symptoms. You may want to see also Whole Grains Whole grains are an essential part of a plant-based diet and can help reduce PMS symptoms. They are rich in fiber and micronutrients such as vitamin B, which has been linked to a reduction in menstrual pain. Examples of whole grains include brown rice, whole-grain pasta, quinoa, and whole-grain bread. Legumes Legumes, such as chickpeas and beans, are a good source of non-heme iron, which has been associated with a lower risk of PMS. They also provide essential nutrients like protein, dietary fiber, calcium, and iron. Fruits Fruits are rich in antioxidants, fiber, and bioactive phytochemicals, which have been shown to have a protective effect against PMS. They can help reduce the occurrence and severity of symptoms, possibly due to their strong antioxidant properties. Vegetables Vegetables, particularly leafy greens, are a good source of iron and B vitamins, which can help reduce fatigue and improve mood. They also provide essential nutrients and antioxidants, which can contribute to overall health and well-being. Overall Benefits Adopting a plant-based diet that includes a variety of whole grains, legumes, fruits, and vegetables can significantly increase the intake of beneficial phytonutrients, antioxidants, and bioactive compounds. These compounds have been linked to reduced risk of chronic diseases and can help address specific PMS symptoms. You may want to see also Premenstrual syndrome (PMS) is a condition that affects around 90% of women. It is a complex condition that can cause a wide range of symptoms, including tender breasts, weight gain, anxiety, abdominal pain, cramping, bloating, and food cravings. The causes of PMS are still unclear, but it is thought to be related to physiological and psychological factors, including monthly hormonal changes and their effect on neurotransmitters. Emerging research suggests that a plant-based diet may help reduce PMS symptoms. One study found that a low-fat plant-based diet was associated with reduced menstrual cramps and PMS symptoms. Another study comparing plant-based diets to Western diets found that women on the plant-based diet excreted more estrogen and had lower plasma estrogen levels, which may contribute to reduced PMS symptoms. Reducing the consumption of processed and high-fat foods Increasing the consumption of whole foods In addition to reducing the consumption of processed and high-fat foods, a plant-based diet emphasizes the inclusion of whole, unprocessed foods. Whole grains, such as brown rice, whole-grain pasta, quinoa, and whole-grain bread, are good sources of fiber and micronutrients like vitamin B, which has been linked to reduced menstrual pain. Fruits and vegetables are also an important part of a plant-based diet. They are rich in antioxidants, fiber, and phytochemicals, which have been shown to have disease-fighting properties and provide a boost of energy. One study found that eating fruit had a protective effect against PMS and was linked to a reduced occurrence and severity of symptoms. Other considerations In addition to dietary changes, other lifestyle factors can also help reduce PMS symptoms. Regular physical activity, stress management, and maintaining a healthy sleep pattern, especially during the premenstrual period, can be beneficial. Additionally, supplementing with certain vitamins and minerals, such as calcium, magnesium, vitamin B6, and vitamin D, may also help alleviate PMS symptoms. You may want to see also A plant-based diet may help with PMS by reducing menstrual cramps and other PMS symptoms. It can also help with PMS by reducing plasma estrogen levels and increasing the amount of estrogen excreted. Some plant-based foods that may help with PMS include: - Unrefined, complex grains such as brown rice, whole grain pasta, quinoa, and whole grain brown bread - Fruits, which are rich in antioxidants, fibre, and bioactive phytochemicals - Foods rich in vitamin B6, such as legumes (e.g. chickpeas and beans) - Foods rich in iron, such as legumes and vitamin B6-rich foods Besides a plant-based diet, other ways to help with PMS include: - Reducing salt and caffeine intake - Getting regular exercise - Taking supplements such as calcium, magnesium, vitamin E, vitamin B6, and herbal remediesWhat You'll Learn
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