PMS: Diet & Lifestyle Changes That May Help You Fight Pre-Menstrual Syndrome

The exact cause of PMS is unknown, hormonal fluctuations are believed to play a key role. While certain dietary and lifestyle changes can help alleviate PMS symptoms.

Pre-Menstrual Syndrome (PMS) refers to a set of physical and emotional symptoms experienced by many women in the days leading up to their menstrual cycle. These symptoms can vary in intensity and duration, affecting each individual differently. While PMS cannot be completely eliminated, there are several diet strategies and lifestyle changes that can help manage and alleviate its impact. In this article, we will explore effective ways to overcome PMS and improve overall well-being.

Symptoms of PMS

Premenstrual syndrome (PMS) refers to a collection of physical, emotional, and behavioural symptoms that occur in the days or weeks leading up to menstruation in many women. Here are some common symptoms associated with PMS:

Physical symptoms:

1. Breast tenderness or swelling

2. Abdominal bloating or weight gain

3. Fatigue or tiredness

4. Headaches or migraines

5. Muscle aches and joint pain

6. Changes in appetite or food cravings

7. Sleep disturbances (insomnia or excessive sleepiness)

8. Digestive issues (constipation or diarrhoea)

9. Acne breakouts

10. Swollen or sensitive extremities (hands, feet, or legs)

"Many women also experience difficulty concentrating or experiencing "brain fog" during PMS."

Emotional and behavioural symptoms:

 1. Mood swings or irritability

2. Anxiety or tension

3. Depression or feelings of sadness

4. Increased sensitivity or crying spells

5. Difficulty concentrating or remembering things

6. Changes in libido

7. Social withdrawal or isolation

8. Restlessness or agitation

9. Decreased interest in usual activitie

"Many women experience some degree of PMS symptoms, for some, the symptoms can be severe and significantly affect their daily functioning."

Strategies for Overcoming PMS

Adopt a Balanced Diet

A well-balanced diet plays a crucial role in managing PMS symptoms. Include whole grains, fruits, vegetables, lean proteins, and healthy fats in your meals. Reduce your intake of refined sugars, caffeine, and salty foods, as they can exacerbate symptoms such as bloating and mood swings. Additionally, increase your consumption of calcium-rich foods, such as low-fat dairy products and leafy greens, to help alleviate mood swings and reduce water retention. 

Regular Exercise

Engaging in regular physical activity has been shown to alleviate PMS symptoms. Exercise helps release endorphins, which are natural mood enhancers and pain relievers. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, jogging, or cycling, on most days of the week. Incorporating activities like yoga or Pilates can also help reduce stress and improve overall well-being.

Stress Management

High levels of stress can intensify PMS symptoms. It is important to find effective stress management techniques that work for you. Consider practicing relaxation techniques like deep breathing exercises, meditation, or mindfulness. Engaging in activities you enjoy, such as reading, listening to music, or spending time in nature, can also help reduce stress levels.

Adequate Sleep

Getting enough quality sleep is essential for managing PMS symptoms. Aim for 7-9 hours of uninterrupted sleep each night. Establish a regular sleep routine by going to bed and waking up at the same time each day. Create a relaxing sleep environment, limit exposure to electronic devices before bedtime, and avoid consuming caffeine or heavy meals close to bedtime.

Warm Compress

Applying a warm compress to your lower abdomen can help relax the muscles, reduce cramping, and relieve pain associated with PMS. You can use Dr Trust hot bottle, and heating pad for this purpose. Make sure the temperature is comfortable and not too hot to avoid burns.

The Dr Trust Heat can also be used as a warm compress during PMS to provide relief from cramps and discomfort.

Herbal Remedies

Certain herbal remedies have been found to provide relief from PMS symptoms. Evening primrose oil, chasteberry (vitex agnus-castus), and black cohosh are commonly used to alleviate mood swings, breast tenderness, and menstrual cramps. However, it is important to consult with a healthcare professional before trying any herbal remedies, as they may interact with other medications or have side effects.

Supplements

In some cases, supplements can be beneficial for managing PMS symptoms. Vitamin B6, calcium, magnesium, and omega-3 fatty acids have shown promise in reducing mood swings, bloating, and breast pain. It is advisable to consult with a healthcare professional to determine the appropriate dosage and ensure they are safe for you.

Warm Bath

Taking a warm bath can provide overall relaxation and help alleviate PMS symptoms. The warm water can help relax muscles, improve circulation, and promote a sense of well-being. You can add Epsom salt body wash to enhance the relaxing effect.

Hormonal Birth Control

For women whose PMS symptoms are severe and significantly affect their quality of life, hormonal birth control methods such as oral contraceptives, patches, or hormonal IUDs can help regulate hormonal fluctuations and reduce the intensity of symptoms.

Massage

Gentle, soothing massages can help relieve muscle tension, reduce cramps, and promote relaxation. You can use a massage oil or lotion and gently massage your lower abdomen in circular motions.

Diet Tips That Could Help To Ease Your PMS Symptoms

Tip # 1. Consuming complex carbohydrates such as whole grains, legumes, fruits, and vegetables can help regulate blood sugar levels and stabilize mood.

Tip # 2. High sodium intake can lead to fluid retention and bloating, which are common symptoms of PMS. Opt for fresh and natural foods with lower sodium content.

Tip # 3. Consume calcium-rich foods such as dairy products, leafy green vegetables, fortified plant-based milk, and tofu.

Tip # 4. Increase magnesium intake as this helps alleviating PMS symptoms, including bloating, breast tenderness, and mood swings.

Tip # 5.  Include fatty fish like salmon and sardines, flaxseeds, chia seeds, and walnuts in your diet to increase your omega-3 intake.

Tip # 6.  Reduce your intake of caffeinated beverages like coffee, tea, and soda, and limit your alcohol consumption as they can exacerbate PMS symptoms.

Tip #7.   Drink plenty of water per day, and consider consuming herbal teas or infused water for added variety.

Tip #8.   Say no to processed foods and sugar. Opt for whole, unprocessed foods and choose natural sources of sweetness, such as fruits.

Tip #9.   Some studies suggest that vitamin B6, vitamin E, and magnesium, may help alleviate PMS symptoms. Talk to your healthcare provider about whether supplements could be beneficial for you.

While Pre-Menstrual Syndrome (PMS) can be challenging to overcome entirely, adopting a holistic approach to managing symptoms can greatly improve the overall well-being of women. By making dietary changes, engaging in regular exercise, managing stress, prioritizing sleep, and exploring alternative remedies, women can effectively reduce the impact of PMS on their lives.