Premenstrual syndrome, or PMS, is a collection of physical and emotional symptoms experienced by a woman about 5 or more days before the first day of her monthly menstruation. In most cases, these symptoms stop when menstruation has already began. This means that PMS happens every month for most normal women. According to studies, PMS is due to the fluctuating hormonal levels.

Each woman has different responses to the changes in hormonal levels. That is the reason why PMS vary from one woman to another. In families with psychiatric histories, women during PMS period will exhibit wild emotional problems compared to those who do not have, although this is not actually proven.

The most common among the symptoms reported by women are breast tenderness, headache, abdominal bloating and fullness, constipation to some, diarrhea for others, food cravings and intolerance to noise and lights. For others, they experience anxiety and irritability, while others have the feeling of sadness, or worst, hopelessness. Some women have increasing sex drives, others lost it. There is also difficulty in concentrating, confusion and poor judgment. There is fatigue, as well as, sleep problems.

Since a woman’s menstrual cycle is a normal process, then the symptoms are therefore normal. The best recommendation therefore is to live a healthy lifestyle. Some symptoms manifest mildly in most women, so having wholesome lifestyle is the best way to control the symptoms. For symptoms that are intolerable, such as headaches, breast tenderness and other types of pain, taking pain relievers such as the non-steroidal anti-inflammatory drugs, can be helpful. For emotional problems that will disable a person, such as the feeling of hopelessness in depression and the mood swings that can be damaging to relationships, psychological intervention may be necessary. If it cannot be relieved by simple talking, diversionary activities or counseling, doctors may recommend other forms of therapy. But no matter how a woman experiences PMS, below are some of the foods that should be increased to find relief from the nagging symptoms.

1. Fruits

   Everybody should increase their fruit intake. Fruits are healthy and are generally nutritious. Most fruits are rich in vitamin C, a necessary antioxidant. For women suffering from PMS symptoms, vitamin C can help in the formation of hormones which can help eliminate some of the symptoms felt. The vitamins and minerals found in fruits can help in alleviating many of the symptoms in PMS. For instance, mango contains vitamin K, which can help in regulating blood coagulation. Fruits can also help the neurotransmitters in the brain, which can help alleviate anxiety and depression symptoms. Moreover, food cravings are curbed when fruits are eaten liberally.

2. High Fiber foods

   Fiber helps in the digestive process. Some women who are experiencing constipation will do well if they eat high fiber foods. But it is not just about the digestive system; fiber also has several benefits for those with PMS. PMS is theorized as due to increasing blood estrogen levels. With high fiber foods, estrogen is reduced because instead of it being eliminated, estrogen keeps on recycling in the body producing more PMS symptoms. With high soluble fiber foods, estrogen will bind with the fiber at the intestinal tract after it is used and render itself useless as it is eliminated. Fiber can also reduce food cravings since fiber creates bulk with the food that is already in the digestive tract. Related to this is the tendency of the body to reduce the amounts of sugar in the bloodstream since the rate of digestion is decreased due to the bulk of foods in the intestines. Because of controlled blood sugar levels, mood swings, anxiety or depression is reduced.

3. Soy

   There are various theories related to the effects of soy in women experiencing PMS. There are theories that counteract the positive effects of soy towards the PMS symptoms. But soy, in many studies has proven to be effective in balancing the estrogen levels in many women. With balanced estrogen levels, instead of a case of raging hormones, the body will experience lesser effects of PMS symptoms. In order to get this benefit, women should consume natural soy products, which still have the soy isoflavones, such as soy beans, tempeh and foods made of soy flour.

4. Leafy greens

   Leafy vegetables must always be part of the diet. Leafy vegetables are highly rich in vitamins and minerals that are essential to one’s health. For PMS sufferers, leafy vegetables, which are rich in calcium, can help reduce muscle cramps, abdominal bloating, aches in various parts of the body and fatigue. Leafy greens to be considered are spinach and broccoli, which are not just high in calcium, but are also rich in fiber that can help in the reduction of blood estrogen levels.

5. Essential Fatty Acids

   A study conducted at the Federal University of Pernambuco, Brazil has shown that women who are taking 1 to 2 grams of essential fatty acids have reduced their symptoms of PMS. The essential fatty acids in capsules that were taken by the subjects contains oleic acid, linoleic acid, gamma linoleic acid and other polyunsaturated fats, together with vitamin E. Essential fatty acids are not produced by the human body, they are only received from the diet. Therefore, increasing the amounts of eggs, nuts, vegetables and fish can actually alleviate the symptoms related to PMS.

6. Vitamin B6-rich Foods

   Tuna, calf liver, chicken, salmon, turkey, venison, potatoes and cod are some of the good sources of vitamin B6. Vitamin B6, or pyridoxine, can help support the activities of the nervous system and prevent mood swings and depression by increasing the production of amines, which is a precursor of GABA and serotonin, the neurotransmitters responsible for managing the mood. Vitamin B6 is also helpful in the prevention of unwanted inflammation. This will result to lesser tendencies of getting headache or any other types of pain symptoms in PMS. Increasing intake of vitamin B6-rich foods is an assurance that PMS symptoms in women will be reduced.

Sources
naturalhomeandgarden.com
ncbi.nlm.nih.gov
ezinearticles.com
empowher.com
sciencedaily.com