|  | Conditions Treatments | PMS

Foods That Help PMS

Unfortunately, most women experience some type of premenstrual symptoms (PMS) during the days leading up to their periods. The pain of cramps, headaches, tenderness, bloating and a myriad of other symptoms are, for the most part, harmless. However, some women experience so much discomfort that they may not be able to function normally, even missing days of school or work. Before trying drastic measures such as downing a double dose of ibuprofen, try some changes to your diet that may help fight the symptoms of PMS.

  1. Calcium

    • Consume extra calcium in order to keep bloating and mood swings at bay. Besides being essential for bone health, this mineral may also help PMS symptoms. It has been proven that women who experience a lot of premenstrual pain and discomfort may have a lower level of calcium in their blood during the days leading up to their periods. Taking a calcium supplement can help keep these symptoms under control. You can also get calcium from the food that you eat. Choose dairy products that are low in fat, such as yogurt, low-fat cheese and skim milk. Vegetables like broccoli and kale also contain calcium. Also, check out the labels of foods when you're browsing the grocery store. Some foods--like certain juices and cereals--have extra calcium added in.

    Vegetables

    • Eat your vegetables. You know they are important, but did you know that they can help relieve your PMS symptoms? High fiber foods and vegetables like broccoli actually bind to estrogen, helping to eliminate extra estrogen and maintain hormone levels. The spike in estrogen before your period is what causes many of the symptoms, especially mood swings.

    Magnesium

    • If you feel like crying and screaming the week before your period, give yourself a serotonin boost. Serotonin is the "feel good" chemical in your brain. When this lags, you could feel anxious or depressed. Magnesium, a mineral found in lots of different foods, is thought to help regulate serotonin. Getting some extra magnesium could have the same effects as getting extra calcium. It may help boost mood and prevent some bloating. Foods that contain magnesium include peanuts, brown rice, cashews, salmon, pumpkin seed and plenty of other delicious choices.

    Potassium

    • Get extra potassium to prevent water retention. A lack of potassium can cause muscle cramping, so making sure you get enough could keep cramps to a minimum. Eat foods like bananas and cranberries to get your fill.

    Vitamin B6

    • Increase your vitamin B6 intake. Many people take supplements of vitamin B6 for its ability to improve nervous system health and maintain levels of dopamine, the same chemical that makes you feel great after a good workout. The research on whether it helps PMS symptoms is mixed, but many women have had success with it. You can find B6 in foods like chick peas, salmon, chicken breast, oatmeal, bananas and more.

    Tea

    • Brew a hot cup of tea. Just the warmth and soothing flavor of an herbal tea is comforting in itself. However, if you choose a tea that contains herbs like chamomile or Valerian, it could be extra potent. These tea ingredients help soothe anxiety and irritability with its mild sedative properties. The warmth of the hot tea may also help soothe cramps and muscle pain. Just make sure that you choose an herbal tea, rather than black or green. Black and green teas contain caffeine, which can make cramps worse and cause nervousness.

PMS - Related Articles