Premenstrual syndrome (PMS) is a common condition experienced by many people in the days leading up to their menstrual cycle. It can bring about a range of physical and emotional symptoms, such as bloating, cramps, mood swings, and fatigue.
While medical interventions are available, many people prefer to turn to natural remedies to alleviate the discomfort associated with PMS and certain foods have been shown to possess properties that can help relieve PMS symptoms.
In this article, we will explore a variety of foods that are known to provide relief for PMS symptoms, backed by scientific research and expert recommendations.
Complex Carbohydrates
Including complex carbohydrates in your diet during PMS can help stabilise blood sugar levels and reduce mood swings and irritability.
Foods like whole grains (such as brown rice, quinoa, and oats), legumes, sweet potatoes, and vegetables are excellent sources of complex carbohydrates.
They release energy slowly, ensuring a steady supply of glucose to the brain, which can help improve mood and reduce cravings.
Omega-3 Fatty Acids
Omega-3 fatty acids possess anti-inflammatory properties that can help reduce inflammation and alleviate physical symptoms associated with PMS, such as breast tenderness and cramps.
Fatty fish, like salmon and sardines, walnuts, flaxseeds, and chia seeds are rich sources of omega-3 fatty acids.
Including these foods in your diet can contribute to overall well-being during your menstrual cycle.
Calcium-Rich Foods
Calcium plays a crucial role in regulating mood and reducing the severity of PMS symptoms. Studies suggest that an increased intake of calcium can alleviate mood swings, irritability, and depression during the premenstrual phase.
Dairy products, such as milk, yoghurt, and cheese, are excellent sources of calcium. If you are lactose intolerant or follow a plant-based diet, you can opt for fortified plant-based milks, tofu, almonds, and leafy greens like kale and broccoli.
Magnesium-Rich Foods
Magnesium is an essential mineral involved in over 300 biochemical reactions in the body. It plays a role in muscle relaxation, reducing cramps, and promoting a sense of calmness. Studies have shown that magnesium supplementation can help alleviate PMS symptoms such as bloating, breast tenderness, and mood swings.
Magnesium-rich foods include dark chocolate, nuts (such as almonds and cashews), seeds (like pumpkin and sunflower seeds), and leafy green vegetables.
Vitamin D
Vitamin D deficiency has been associated with an increased risk of PMS symptoms. Ensuring adequate vitamin D intake can help regulate mood, reduce anxiety, and improve overall well-being during the menstrual cycle.
Sources of vitamin D include fatty fish (salmon, mackerel), egg yolks, fortified dairy products, and sunlight exposure, limited to safe levels.
Herbal Teas
Herbal teas have been used for centuries to alleviate PMS symptoms.
- Chamomile tea can help relax muscles and reduce anxiety.
- Peppermint tea may ease digestive issues such as bloating and abdominal discomfort.
- Raspberry leaf tea is believed to have toning effects on the uterus, potentially reducing menstrual cramps.
While there is no one-size-fits-all approach to managing PMS, adopting a healthy and balanced diet can potentially alleviate some of the discomfort associated with this condition.
Including complex carbohydrates, omega-3 fatty acids, calcium-rich foods, magnesium-rich foods, and ensuring adequate vitamin D intake are dietary strategies that have shown promise in reducing PMS symptoms. Nourishing your body with wholesome food and staying physically active contribute to overall well-being and allow you to better manage PMS symptoms.
If PMS is impacting your life and preventing you from performing daily duties and doing the things you love, it is important to consult with a healthcare professional for personalised advice and treatment options.
Sources:
- Chocano-Bedoya, P. O., Manson, J. E., Hankinson, S. E., Willett, W. C., Johnson, S. R., & Chasan-Taber, L. (2011). Dietary B vitamin intake and incident premenstrual syndrome. American Journal of Clinical Nutrition, 93(5), 1080–1086.
- Mozaffari-Khosravi, H., Talaei, B., Jalali, B. A., & Najarzadeh, A. (2012). The effect of omega-3 fatty acids, EPA, and/or DHA on premenstrual syndrome and quality of life: a randomized controlled trial. Journal of Caring Sciences, 1(4), 183–189.
- Thys-Jacobs, S., Starkey, P., Bernstein, D., Tian, J., & Graham, T. (1998). Calcium carbonate and the premenstrual syndrome: effects on premenstrual and menstrual symptoms. American Journal of Obstetrics and Gynecology, 179(2), 444–452.
- Fathizadeh, N., Ebrahimi, E., Valiani, M., Tavakoli, N., & Yar, M. H. (2010). Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome.
- Iranian Journal of Nursing and Midwifery Research, 15(Suppl1), 401–405.Bertone-Johnson, E. R., Chocano-Bedoya, P. O., Zagarins, S. E., Micka, A. E., Ronnenberg, A. G., & Bigelow, C. (2014). Vitamin D and the occurrence of premenstrual syndrome. Journal of Steroid Biochemistry and Molecular Biology, 139, 225–230.
- BMC Complementary and Alternative Medicine: https://pubmed.ncbi.nlm.nih.gov/27215415/
- Journal of Midwifery and Women's Health: https://pubmed.ncbi.nlm.nih.gov/22812630/
