Dietary Advice During Pre–Menstrual Syndrome

PMS is the collective term for a variety of symptoms that women may experience about one or two weeks prior to a menstrual period. It is estimated that up to 20 percent of pre–menopausal women are affected by PMS. Symptoms that may characterize PMS include.

Anxiety
Mood swings
Confusion
Nausea
Fluid retention
Food cravings
Fatigue
Headache
Breast tenderness
Abdominal pain
Irritability

PMS seems to be related to hormonal fluctuations that are linked to the menstrual cycle, some women may be more sensitive than others to these changes in estrogen and progesterone levels. The syndrome may also have the following specific causes. Serotonin imbalances resulting from the effects of fluctuating hormone levels on the brain’s neurotransmitters may be a cause of PMS. Serotonin imbalances are linked to depression, appetite changes and sleep disturbances, and women with PMS do seem to have low levels of serotonin about ten days before a menstrual period.

Low endorphin levels may also cause some of the symptoms of PMS. Endorphins are natural pain–relieving chemicals that the body produces, their levels may be adversely affected by hormonal changes. Exercise is recommended to alleviate the symptoms of PMS because it increases endorphins. It was originally thought that stress caused PMS, but studies have shown that it is the other way around. PMS causes stress. Fortunately, there are ways to reduce PMS symptoms, and most of them are readily available to women. The first is diet. Here are seven simple diet tips for women with PMS.

Cut back on caffeine and alcohol to reduce irritability, fatigue, depression and headaches
Curtail your intake of salt. It may worsen fluid retention.
Eat plenty of calcium–rich foods to reduce bloating and moodiness.
Load up on complex carbohydrates to increase serotonins. Bread is a good choice.
The herbs black cohosh and dong quoi may ease PMS symptoms.
Increase your intake of soy. It contains a natural plant estrogen which appears to reduce hormonal difficulties.

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