For 10 percent of the women who suffer from premenstrual syndrome, these symptoms can cause serious social problems, disrupting work and family activities.
Eat foods with a low glycemic index.
Although no food can prevent premenstrual syndrome, certain substances in food may offer relief from some of the symptoms.
To handle symptoms, doctors advise a balanced diet combined with exercise.
Women should eat regular, moderate meals, spaced through the day, based on a combination of whole grains, legumes, vegetables, and fruits.
Complex carbohydrates can help by increasing production of serotonin, a brain chemical that regulates mood.
Foods with a lower glycemic index are best because they raise blood sugar levels more slowly, helping to control appetite and possibly cravings.
Fats, highly refined foods, and caffeinated drinks should be avoided and sodium intake should be reduced.
Alcohol can trigger or worsen many symptoms and so should be avoided in the days before menstrual periods.
Get more calcium.
Calcium may help reduce mood disturbances, cramping, and bloating resulting from PMS.
Some researchers believe premenstrual syndrome symptoms may be the result of low calcium levels, the symptoms of which are very like the symptoms of PMS.
Best calcium sources include dairy products, fortified soy beverages, canned salmon or sardines, and leafy greens.
Women with PMS often have low magnesium levels, which may predispose them to PMS-induced headaches and depression.
Foods rich in magnesium include sunflower seeds, nuts, lentils and legumes, tofu, soybeans, figs, and green vegetables.
Some research suggests that foods rich in vitamin B6 may be useful in alleviating symptoms of premenstrual syndrome.