How to Reduce PMS Symptoms With Diet

PMS (Premenstrual Syndrome) is sometimes the punchline of an occasional well-intentioned joke, but it's anything but funny. As many as 10 percent of women suffer symptoms of PMS that are so debilitating that they miss work or other important activities. There is no magic pill yet that can address all of the symptoms of PMS or ensure relief from pain and discomfort, but there is a growing body of evidence that suggests a change in diet may do what your local druggist can't. Relief may be as close as your local grocery store, if you know what to look for.

Instructions

• 1

  Eat complex carbs with a low a glycemic value. Eating whole grains and fresh produce with a low glycemic value may help to reduce spikes in blood sugars that can contribute to premenstrual pain. High GI (glycemic index) foods are rated on a scale of 1 to 100 relative to their tendency to cause rapid fluctuations in blood sugar. Lower GI value foods are better for you because they impact your blood sugar more moderately (see Resources below).

• 2

  Include more calcium and vitamin D in your diet. Studies show that vitamin D and calcium can have a dramatic effect on lowering the symptoms of PMS. Consult your doctor before bulking up on supplements, or try to increase your intake naturally by getting more sun and eating more dairy products.

• 3

  Reduce your sodium to avoid bloating.

• 4

  Lose the caffeine. Even though there is no hard evidence that caffeine consumption contributes to PMS, there is anecdotal evidence from thousands of women who see a connection. For the week prior to your period, stop drinking caffeine laden foods and see if it helps lower your symptoms of anxiety.

• 5

  Avoid alcohol. Alcohol can lower your blood sugar, affecting your mood.

• 6

  Spread your food intake over 6 rather than 3 meals. This strategy is easier on your system because it helps avoid spikes in blood sugar and may help you identify some dietary contributors to your discomfort. Document your symptoms in a food journal.

• 7

  Get more magnesium in your diet. In some studies, PMS sufferers showed lower levels of magnesium, suggesting that increased magnesium in the blood may help reduce PMS symptoms. The key may be that magnesium helps to regulate serotonin, a neurotransmitter that helps us feel content. Some good high magnesium food choices are nuts, black beans, broccoli and cooked spinach.