Pre-Menstrual Syndrome (PMS) can be a challenging time for women. The physical and emotional symptoms can be overwhelming and difficult to manage. However, making certain dietary choices can help alleviate some of these symptoms.

In this article, we will discuss some healthy eating tips for managing PMS symptoms.

1. Increase Calcium and Vitamin D Intake

Studies have shown that increasing calcium and vitamin D intake can help relieve PMS symptoms. Calcium helps regulate hormone levels, which can reduce mood swings and headaches.

Vitamin D also plays a role in regulating hormones, and it can help improve mood and reduce fatigue.

Good sources of calcium include dairy products, leafy green vegetables, almonds, and calcium-fortified foods such as orange juice and tofu.

Foods high in vitamin D include fatty fish such as salmon and tuna, egg yolks, and fortified foods such as milk and cereal.

2. Consume Complex Carbohydrates

Complex carbohydrates help regulate blood sugar levels and can reduce mood swings and irritability associated with PMS. Foods high in complex carbohydrates include whole grains, vegetables, fruits, and legumes.

It is also essential to avoid refined carbohydrates such as white bread, pasta, and sugar, as they can cause a spike in blood sugar levels and worsen PMS symptoms.

3. Increase Intake of Omega-3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties and can help reduce pain associated with PMS. Omega-3 fatty acids are found in fatty fish such as salmon, sardines, and tuna, flaxseed, chia seeds, and walnuts.

4. Limit Sodium and Caffeine Intake

Sodium and caffeine can worsen PMS symptoms such as bloating and mood swings. It is essential to limit the intake of foods high in sodium, such as processed foods and fast food.

It is also important to reduce caffeine intake, as it can cause irritability, nervousness, and insomnia. As a substitute for caffeine, you can try drinking herbal teas, such as chamomile or peppermint, as they can help relieve cramps and promote relaxation.

5. Increase Magnesium Intake

Magnesium is a mineral that can help reduce PMS symptoms such as bloating, irritability, and mood swings. Foods high in magnesium include leafy green vegetables, whole grains, nuts, and seeds.

6. Incorporate Vitamin B6-rich Foods

Vitamin B6 can help reduce PMS symptoms such as depression, irritability, and breast tenderness. Foods high in vitamin B6 include salmon, bananas, pistachios, potatoes, and chicken.

7. Eat Small and Frequent Meals

Eating small and frequent meals can help regulate blood sugar levels and reduce mood swings and irritability associated with PMS. Skipping meals or eating large meals can cause a drop in blood sugar levels, leading to fatigue and mood swings.

8. Avoid Alcohol

Alcohol can worsen PMS symptoms such as headaches, bloating, mood swings, and breast tenderness. It is essential to reduce or eliminate alcohol intake during PMS to alleviate these symptoms.

9. Increase Intake of Phytoestrogen-rich Foods

Phytoestrogens are plant-based compounds that have a similar structure to estrogen and can bind to estrogen receptors in the body. This can help alleviate PMS symptoms such as hot flashes, irritability, and mood swings.

Foods rich in phytoestrogens include soy products (such as tofu, tempeh, and soy milk), flaxseed, chickpeas, and lentils.

10. Drink Plenty of Water

Drinking plenty of water can help reduce bloating and prevent dehydration, which can worsen PMS symptoms such as headaches and fatigue.

It is essential to drink at least eight glasses of water a day and to avoid sugary beverages such as soda and fruit juice.

Conclusion

Overall, making certain dietary choices can help alleviate some of the physical and emotional symptoms associated with PMS.

By increasing calcium and vitamin D intake, consuming complex carbohydrates, increasing omega-3 fatty acid and magnesium intake, limiting sodium and caffeine intake, incorporating vitamin B6 and phytoestrogen-rich foods, eating small and frequent meals, avoiding alcohol, and drinking plenty of water, women can manage their PMS symptoms and improve their overall health.