Milly Gaines
While the exact causes of PMS are not known, about 90% of women experience some form of premenstrual syndrome during their childbearing years. Symptoms vary but can include bloating, depression, irritability, mood changes, and food cravings. While PMS cannot be prevented, smart food choices may help relieve some of the symptoms. For example, eating more calcium-rich foods like yogurt, milk, kale, beans, and almonds can reduce a variety of PMS symptoms. Vitamin D, which can be found in foods like salmon, sardines, and oysters, may also help reduce PMS symptoms. In addition to diet, regular exercise can also help control PMS symptoms.
How to Reduce PMS Symptoms with Diet
| Characteristics | Values |
|---|---|
| Water | Drink plenty of water to reduce bloating |
| Calcium | Eat more calcium-rich foods such as low-fat dairy, fatty fish, nuts, seeds, broccoli, kale, and tofu |
| Vitamin D | Consume vitamin D-rich foods like fatty fish, fortified milk, and eggs |
| Salt | Reduce salt intake to prevent bloating |
| Processed food | Avoid processed food |
| Whole grains | Eat whole grains like brown rice, oatmeal, and rye bread |
| Fruits and vegetables | Consume colorful, fiber-packed fruits and vegetables |
| Exercise | Engage in low-impact physical activity like walking or stretching |
| Vitamins | Take vitamin supplements like vitamin B6, calcium carbonate, and magnesium |
| Healthy meals | Eat smaller, more frequent, healthier meals to reduce cravings and stabilize mood |
| Sleep | Prioritize sleep to allow the body and mind to rest and repair |
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What You'll Learn
Consume calcium-rich foods like kale, milk, yoghurt, and almonds
Calcium-rich foods such as kale, milk, yoghurt, and almonds can be a powerful tool in reducing PMS symptoms. Calcium has been found to be effective in reducing psychological symptoms associated with PMS, such as sadness, mood swings, and anxiety.
Studies have shown that women with the highest calcium intakes were less likely to develop PMS. Furthermore, calcium from food sources has been found to be more beneficial than supplements or a combination of both. Aim for at least three servings of calcium-rich foods a day to reap the benefits.
Dairy products like low-fat milk, yoghurt, and cheese are excellent sources of calcium. For those who are dairy-free, fear not; kale, tofu, broccoli, and soy products are also calcium-rich. Vitamin D aids in the absorption of calcium, so it is beneficial to consume foods high in both, such as fortified milk, salmon, sardines, and egg yolks.
In addition to calcium-rich foods, staying hydrated by drinking plenty of water can help reduce bloating, a common symptom of PMS. Regular exercise, stress reduction, and a healthy diet that includes whole grains, fruits, and vegetables are also recommended to manage PMS symptoms effectively.
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Limit salt, sugar, alcohol, caffeine, and processed foods
While there is limited research on the direct link between diet and PMS, some studies suggest that limiting salt, sugar, alcohol, caffeine, and processed foods may help reduce PMS symptoms.
Firstly, limiting salt intake can help reduce bloating and water retention, which are common symptoms of PMS. This is because sodium, which is present in salt, can cause the body to retain water, leading to feelings of bloating. By reducing salt intake and focusing on consuming whole foods, individuals can reduce the amount of sodium in their diet and potentially alleviate these symptoms.
Secondly, reducing sugar intake can help stabilise blood sugar levels, preventing the irritability and mood swings associated with PMS. Instead of turning to sugar for a quick boost, it is recommended to consume whole grains, which can provide a more sustained source of energy and help regulate mood.
Thirdly, while the link between alcohol consumption and PMS is not yet fully understood, some studies suggest that reducing alcohol intake may help to reduce PMS symptoms. Alcohol can disrupt hormone balance and increase the risk of developing PMS or experiencing more severe symptoms. Therefore, limiting alcohol consumption may be beneficial in managing PMS.
Additionally, caffeine intake has been linked to PMS symptoms, particularly fatigue and depression. While the direct causal relationship is still unclear, it is suggested that reducing caffeine intake may help alleviate these symptoms. Caffeine can affect cognitive function and increase fatigue, so limiting caffeine and opting for other sources of energy, such as iron-rich foods, may be beneficial.
Finally, processed foods often contain high levels of salt, sugar, and unhealthy fats, which can contribute to PMS symptoms. By limiting processed foods and opting for unprocessed, whole foods, individuals can reduce their intake of these compounds and potentially improve their PMS symptoms. Overall, while more research is needed to establish clear dietary guidelines, limiting salt, sugar, alcohol, caffeine, and processed foods may be beneficial in reducing PMS symptoms and promoting overall well-being.
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Drink lots of water to reduce bloating
Bloating is an uncomfortable issue caused by a variety of factors. One of the main causes is a build-up of gas in the gastrointestinal (GI) region, which can be due to swallowing too much air, eating too fast, or overeating. Other causes include gastrointestinal issues, food intolerances, and increased water retention.
Drinking lots of water can help reduce bloating by preventing fluid retention caused by dehydration. Water helps to move food through your digestive system, preventing constipation, which is another cause of bloating. It is recommended that men drink approximately 13 cups (3 liters) of water per day, while women should drink 9 cups (2.2 liters).
In addition to drinking enough water, reducing your salt intake can help alleviate bloating. Salt causes the body to retain water, which can make bloating worse. Focus on whole foods rather than processed or convenience foods, as they often contain high levels of sodium.
Exercising regularly can also help to reduce bloating by stimulating digestion. Incorporating light exercises such as walking or stretching into your routine can be beneficial.
Finally, eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and low-fat dairy can help to prevent bloating. Calcium-rich foods such as low-fat milk, cheese, yogurt, and soy products can be especially beneficial in reducing PMS symptoms.
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Eat vitamin B6-rich foods like pistachios, garbanzo beans, and bananas
Vitamin B6 is needed for the production of neurotransmitters, which can have an effect on mood. While there is a link between vitamin B6 deficiency and mood disorders like depression, taking vitamin B6 supplements has not been shown to be effective in improving this. However, studies suggest that consuming vitamin B6 in conjunction with magnesium can help to alleviate symptoms associated with PMS.
Foods that are rich in vitamin B6 include pistachios, garbanzo beans (chickpeas), and bananas. Pistachios are also a good source of protein, fibre, and minerals. Garbanzo beans are a good source of protein and fibre, and can be eaten as a crunchy snack. Bananas are also a good source of potassium and fibre, which can help to maintain regular bowel movements, leaving you feeling less bloated and in less pain overall.
In addition to vitamin B6-rich foods, there are other dietary changes that can help reduce PMS symptoms. These include limiting salt, sugar, caffeine, and alcohol intake, as well as eating more fruits, vegetables, whole grains, and low-fat dairy. Regular exercise and staying hydrated by drinking plenty of water can also help reduce PMS symptoms.
It is important to note that while diet can be a powerful tool in managing PMS symptoms, it cannot prevent them completely. However, making smart food choices and adopting a healthy lifestyle that includes regular exercise can help to relieve some of the discomfort associated with PMS.
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Exercise regularly and eat whole grains, fruits, and vegetables
Exercise and a healthy diet are natural ways to keep PMS at bay. To manage PMS symptoms, doctors recommend getting at least 150 minutes of moderate exercise per week or 75 minutes of intense aerobic activity per week. Swimming and aerobic exercises are great examples of exercises that can reduce the physical and psychological symptoms of PMS.
Exercising causes collective social contacts, increases self-image and confidence, and, as a result, reduces stress and anxiety. It also helps eliminate negative thoughts and brings about positive thoughts, reducing depression.
When it comes to diet, it is recommended to eat whole grains, fruits, and vegetables. A 2019 study revealed that eating more whole grains can help with premenstrual aches, mood issues, and sleep woes. Eating whole grains can reduce premenstrual syndrome scores. Examples of whole grains include whole-grain bread, pasta, cereal, and brown rice.
Filling up on fruits and vegetables is also a great way to reduce PMS symptoms. For example, greens like kale, turnip, and Swiss chard are rich in iron and B vitamins, which can help ward off fatigue.
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Frequently asked questions
A healthy diet and exercise can help control the bloating, depression, irritability, and mood changes associated with PMS. Eat more whole grains, fruits, and vegetables, and cut down on salt, sugar, caffeine, and alcohol.
Calcium and vitamin D work together to treat PMS and may also prevent it. Calcium eases mood swings, headaches, and bloating. Vitamin D helps the body absorb calcium. Magnesium and vitamin B6, when taken together, have also been shown to significantly reduce PMS symptoms.
Dairy products such as milk, cheese, and yoghurt are rich in calcium. Vitamin D can be found in foods like sardines, oysters, and salmon, as well as in fortified milk.
