To Book an Appointment

Diet for PMS: How Nutrition Impacts Premenstrual Symptoms

By Dr. Bhavna Chaudhary in Obstetrics And Gynaecology

Oct 10 , 2024 | 2 min read

Premenstrual syndrome is a group of physical and emotional symptoms that a woman may experience one or two weeks before her period. These commonly include mood swings, fatigue, bloating, food cravings, abdomen and leg cramps, etc. The exact cause of PMS remains an enigma, though many factors are implicated as contributors—these are hormonal fluctuations, neurotransmitter changes, and an unhealthy lifestyle.

These symptoms often disrupt women's daily lives. Studies have shown that dietary changes can play a vital role in managing them. So, here are some nutrition-related tips to ease PMS discomfort and improve the overall quality of life.

Balanced Macronutrients

A healthy diet with the right balance of proteins, carbohydrates, and healthy fats is very important. Opt for complex carbohydrates from whole grains, fruits, and vegetables. They release energy slowly and maintain blood sugar levels better, thereby minimising spikes & cravings. Lean protein from sources like legumes, beans, fish, and poultry is preferred. Proteins are important for growth, repair, healing, satiety and mood regulation. Healthy fats sourced from nuts, seeds, avocados, and oils improve hormonal balance.

Magnesium-Rich Foods

Magnesium-rich foods significantly reduce mood swings & bloating. These are

Green leafy vegetables like spinach [palak], lettuce [salad leaf], fenugreek [methi], mustard leaves [sarson saag]
Nuts and seeds, pumpkin & sunflower seeds, almonds, cashews
Whole grains like quinoa & brown rice
Dark chocolate

Omega-3 Fatty Acids

They have anti-inflammatory effects and improve mood swings & muscular cramps.

Rich sources of omega-3 fatty acids are walnuts, flax seeds, chia seeds, and fatty fish like salmon & mackerel.

Calcium and Vitamin D

Studies show that they have a role in improving PMS.

Focus on foods like dairy products, leafy vegetables, fortified foods like some cereals, and plant-based milks like soya and almond milk. Sunlight exposure is also important for adequate vitamin D synthesis.

Stay Well Hydrated

Dehydration is known to worsen PMS symptoms. Drink around 3 litres of water daily. Have healthy drinks like lemon water and fresh vegetable soups, and juices. Herbal teas with ginger and chamomile may also prove soothing.

Reduce Caffeine and Refined Sugars

Caffeine increases anxiety, irritability, and mood swings. Refined sugars cause spikes in sugar levels, contributing to food cravings, mood changes, and energy crashes. Choose healthy snacks & drinks for sustained energy.

Tips For a Holistic Approach to Manage PMS

Reduce stress: Yoga, meditation, deep breathing exercises
Regular exercise: regular exercise releases endorphins and dopamine-happy hormones that elevate mood & decrease pain.
Proper sleep: This is crucial for emotional & physical health.

Conclusion

Diet is very important for overall health and well-being. It plays a very important role in managing the symptoms of PMS and improving the quality of life.