Managing PMS-Premenstrual Syndrome

PMS symptoms are characterized by any one of the following: Mood swings, depression, irritability, anxiety, crying spells, changes in sex drive, difficulty concentrating and low self-esteem. Breast tenderness, swelling, bloating, fluid retention, weight gain, headache, food cravings (sweet), acne, muscle pain, backache, fatigue, dizziness, sleep disturbances, constipation or diarrhea are also symptoms They can begin anywhere from the 3rd or 4th week of your menstrual cycle and end when your period starts which is the first day of the next cycle.

Changes in estrogen and progesterone can affect kidney function and fluid retention, the level of neurotransmitters serotonin and dopamine and may be responsible for mood swings. Nutrient deficiencies may also account for certain symptoms. A lack of essential fatty acids may be related to breast tenderness because of their ability to regulate pain and inflammation. A lack of calcium has been associated with agitation, irritability and depression by stimulating the overproduction of parathyroid hormone. Deficiencies of vitamin B6, magnesium and zinc may be related to the onset of some PMS symptoms and the consumption of alcohol, caffeine, salt and red meat may also trigger some of the symptoms.

Dietary modifications to help manage PMS symptoms:

1. Eat a high carbohydrate diet. Eating carbohydrate rich foods allows the amino acid tryptophan to enter the brain where it is used to make serotonin which makes you feel good: whole grains, pasta, rice, fruit and vegetables to help instill a calming and relaxing effect.
2. Eat regularly. Eating at least every 4 hours will prevent low blood sugars and help stabilize brain chemicals resulting in a more stable mood and better energy.
3. Choose lower fat foods. A low fat diet may help reduce water retention, weight gain and menstrual cramps.
4. Emphasize essential fatty acids from nuts, seeds and fish oils. Essential fatty acids play an important role in reducing pain and inflammation and therefore may help minimize breast tenderness
5. Eat a low sodium (salt) diet to reduce fluid retention.
6. Limit or avoid alcohol before your period. Alcoholic beverages can worsen symptoms such as depression, fatigue, irritability, appetite and fluid retention. Caffeine can aggravate irritability, anxiety, diarrhea, fatigue and breast tenderness.
7. Increase intake of vitamin B6 to ease mood swings and PMS related depression. Dietary sources of B6 include protein foods such as meat, fish and poultry and whole grains.
8. Take 1000-1200 mg elemental calcium to help with mood swings, low back pain, food cravings and fluid retention. Low calcium levels cause an overproduction of parathyroid hormone, which interacts with serotonin in the brain to affect mood. Get a supplement with vitamin D and magnesium.
9. Increase your intake of Magnesium to improve mood swings, anxiety, fluid retention, breast tenderness, reduce constipation and headache. Dietary sources of magnesium include nuts, seeds, legumes, dried fruit, green vegetables. (Max 350mg/day)