In addition to sore, swollen breasts and irritability, many women with PMS experience bloating and insatiable cravings. In fact, more than 150 symptoms have been identified, including paranoia, guilt, memory loss, anger, depression and headaches. Fortunately, PMS is a manageable and treatable condition. Here are some dietary and lifestyle changes that may ease the symptoms.
• Get calcium
Studies have found that adequate calcium intake, 1,200 to 1,500 mg daily (about three to four servings of high-calcium foods), reduces both physical and psychological symptoms of PMS, such as mood swings, depression and cramps. Choose calcium-rich dairy products, such as skim milk, yogurt or low-fat cheese. Not a dairy lover? Try soymilk, almonds, kale, tofu, canned salmon with bones, broccoli, spinach and canned or dried beans.
• Magnesium
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"Oral magnesium, 360 mg daily, from the 15th day of the menstrual cycle to the onset of menses, significantly improved premenstrual pain and negative affect," says Dr. Jennifer Milosavljevic,in OB/GYN at Women's Health Services at Henry Ford Hospital in Detroit. Sources of magnesium include nuts, wheat germ, green leafy vegetables and bananas.
• Good fat
According to Anne VanBeber, chair of the department of nutritional sciences at Texas Christian University, research shows that having the proper fat in your diet could influence PMS. "Fats that promote production of the 1- and 3-series of prostaglandins help to decrease inflammatory responses, decrease pain and dilate blood vessels." The diet should be rich in omega-3 fatty acids. This can be accomplished by eating walnuts, flax seed and flax oil, cold-water fish and sea vegetables such as kelp.
• Vitamin E
Vitamin E, 400 units per day, may be minimally effective for PMS according to a 1987 study published in Reproductive Health. Another recent study by researchers at Federal University of Pernambuco, Recife, Pernambuco, Brazil, also appearing in Reproductive Health, hypothesizes that a combination of vitamin E and essential fatty acids decreases PMS symptoms.
Wheat germ and nuts are good sources of vitamin E. Other sources include vegetable oils, such as safflower oil, and whole-grain cereals and breads.
• Maintain a healthy weight
Researchers reporting in the Korean Journal of Community Nutrition compared the incidence and severity of PMS in normal and overweight or obese college students and found that the symptoms of "pain" and "behavioral change" were significantly higher among the overweight or obese subjects than in those of normal weight. Yet another reason to maintain a healthy weight.
• Thiamine and riboflavin from food sources
Researchers reporting in the American Journal of Clinical Nutrition found a significantly lower risk of PMS in women with high intakes of thiamine and riboflavin from food sources only. Thiamine sources include sunflower seeds, beans, flax seeds and lentils. Riboflavin sources include low-fat yogurt, spinach, shitake mushrooms, soybeans and low-fat milk.
• Vitamin B6
A 1999 British Medical Journal article states that no more than 100 mg of vitamin B6 should be taken for PMS symptoms. This study indicated that B6 helped reduce symptoms of depression, breast tenderness and bloating. However, Dr. Milosavljevic says that vitamin B6 has demonstrated only mild to moderate effectiveness in clinical trials. Foods such as chickpeas, salmon, lean meats, potatoes, spinach, beans and bananas will help to ensure an adequate dietary intake of vitamin B6.
• Eat healthy carbohydrates
Carbs have been shown to increase a brain substance called serotonin, a neurotransmitter that controls mood, sleep and appetite and, when elevated, helps you to feel more relaxed and calm. So stay calm, and choose healthy carbs such as fruits, vegetables and 100 percent whole grains.
• Cut back sodium
A high-salt diet can increase fluid retention and bloating. Go easy on processed meats, fast foods, canned foods and chips. To add flavor, try salt-free herbs and spices such garlic, pepper, lemon, basil, cumin, curry, paprika and others, rather than reaching for the salt.
• Limit caffeine
Several studies suggest that caffeine makes PMS worse; however, a recent study reported in The Internet Journal of Endocrinology found no difference in suffering between caffeine and non-caffeine users. To be on the safe side, try to limit yourself to one cup of coffee, or, better yet, drink tea, which has only about half as much caffeine. Also, be wary of other caffeine products such as colas, over-the-counter diet pills and some pain medications.
• Limit alcohol
Excess alcohol consumption can cause dehydration, moodiness and poor sleep. Having a hangover may also increase cravings for fatty, salty foods. And, according to Milosavljevic, alcohol also lowers blood sugar, contributing to irritability, and is high in calories, altering metabolism.
• Get some exercise
Physical activity reduces stress, which can improve your mood and prevent cravings. Exercise may also improve self-esteem, prevent insomnia and decrease the pain of menstrual cramps.
Charles Platkin Ph.D., M.P.H., is a nutrition and public health advocate and founder of DietDetective.com. Copyright 2012 by Charles Stuart Platkin. All rights reserved. Sign up for the free Diet Detective newsletter at www.DietDetective.com