Premenstrual syndrome (PMS) is a common condition that affects many women of reproductive age. It is a set of physical and emotional symptoms experienced during the menstrual cycle, usually a week or two before the onset of periods.

These symptoms can range from mild to severe and may include cramping, bloating, mood swings, fatigue, and headaches.

The cause of PMS is not entirely clear, but it is believed to be a result of hormonal changes during the menstrual cycle.

Although there is no cure for PMS, certain nutritional strategies can help to alleviate the discomfort associated with the condition. In this article, we will discuss some of the best nutrition strategies that you can use to relieve PMS discomfort.

1. Increase Your Intake of Calcium

Calcium is an essential mineral that plays a vital role in maintaining bone health and muscle function. It is also believed to help alleviate the symptoms of PMS.

Several studies have shown that women who consume more calcium have fewer PMS symptoms than those who consume less calcium.

You can increase your intake of calcium by consuming dairy products such as milk, cheese, and yogurt. If you are vegan or lactose intolerant, you can get your calcium from other sources such as tofu, almonds, kale, and broccoli.

It is recommended that women consume at least 1000 milligrams of calcium per day.

2. Eat More Complex Carbohydrates

Complex carbohydrates are a type of carbohydrate that takes longer to digest and provides a steady source of energy. They are also rich in fiber, which helps to regulate bowel movements and prevent constipation.

Eating more complex carbohydrates can help to stabilize blood sugar levels and reduce mood swings and fatigue, two common symptoms of PMS.

You can get complex carbohydrates from foods such as whole grains, fruits, and vegetables. These foods are also rich in vitamins and minerals and can help to support overall health.

3. Reduce Your Salt Intake

Bloating is a common symptom of PMS, and consuming too much salt can exacerbate this condition. Salt causes the body to retain water, leading to bloating and swelling.

Reducing your salt intake can help to alleviate bloating and other PMS-related discomforts.

You can reduce your salt intake by avoiding processed and packaged foods, which are often high in salt. Instead, opt for fresh fruits and vegetables and season your food with herbs and spices.

It is also a good idea to limit your intake of salty condiments such as soy sauce, ketchup, and pickles.

4. Increase Your Intake of Magnesium

Magnesium is a mineral that has many health benefits, including reducing muscle tension and regulating blood sugar levels. It is also believed to help alleviate the symptoms of PMS.

Several studies have shown that women who consume more magnesium have fewer PMS symptoms than those who consume less magnesium.

You can increase your intake of magnesium by consuming foods such as nuts, seeds, legumes, and leafy green vegetables. You can also take a magnesium supplement if you are not getting enough from your diet.

It is recommended that women consume at least 320 milligrams of magnesium per day.

5. Get Enough Vitamin B6

Vitamin B6 is a water-soluble vitamin that plays a vital role in many bodily functions. It is also believed to help alleviate the symptoms of PMS.

Several studies have shown that women who consume more vitamin B6 have fewer PMS symptoms than those who consume less vitamin B6.

You can get vitamin B6 from foods such as poultry, fish, beans, and bananas. It is recommended that women consume at least 1.3 milligrams of vitamin B6 per day.

6. Drink Herbal Tea

Drinking herbal tea can help to alleviate the symptoms of PMS. There are several types of herbal tea that are known to be particularly effective, including chamomile tea, ginger tea, and raspberry leaf tea.

Chamomile tea is known for its calming properties and can help to relieve anxiety and irritability, two common symptoms of PMS.

Ginger tea can help to alleviate nausea and bloating, while raspberry leaf tea is believed to help regulate menstrual cycles.

7. Limit Your Caffeine Intake

Caffeine is a stimulant that can exacerbate anxiety and irritability, two common symptoms of PMS. It can also interfere with sleep and exacerbate fatigue, another common symptom of PMS. Limiting your caffeine intake can help to alleviate these symptoms.

You can limit your caffeine intake by reducing your consumption of coffee, tea, and soda. Opt for decaffeinated versions or herbal tea instead. It is also a good idea to avoid caffeine in the afternoon and evening, as it can interfere with sleep.

8. Get Enough Vitamin D

Vitamin D is an essential vitamin that is important for bone health and immune function. It is also believed to help alleviate the symptoms of PMS.

Several studies have shown that women who consume more vitamin D have fewer PMS symptoms than those who consume less vitamin D.

You can get vitamin D from foods such as fatty fish, eggs, and fortified dairy products. You can also get vitamin D from sun exposure.

It is recommended that women consume at least 600 International Units (IU) of vitamin D per day, although some experts recommend higher doses.

9. Eat More Fiber

Fiber is an important nutrient that is important for digestive health and weight management. It can also help to alleviate the symptoms of PMS. Eating more fiber can help to regulate bowel movements and prevent constipation, a common symptom of PMS.

You can get fiber from foods such as whole grains, fruits, and vegetables. It is recommended that women consume at least 25 grams of fiber per day.

10. Consider Taking Supplements

If you are not getting enough of certain nutrients from your diet, you may want to consider taking supplements.

There are several supplements that are believed to help alleviate the symptoms of PMS, including omega-3 fatty acids, evening primrose oil, and chasteberry.

Omega-3 fatty acids are known for their anti-inflammatory properties and can help to alleviate cramps and bloating. Evening primrose oil is believed to help regulate hormones and alleviate breast tenderness.

Chasteberry is believed to help regulate the menstrual cycle and reduce PMS symptoms.