Reduce PMS Symptoms With Vitamins and Diet

Reduce PMS Symptoms With Vitamins and Diet

“PMS” stands for premenstrual syndrome and symptoms can include breast tenderness, bloating, headaches, irritability, mood swings, depression and food cravings. A nutritious diet containing specific vitamins may help with PMS symptoms.

Nutrients, Vitamins and PMS

According to WebMD calcium may help reduce certain PMS complaints. Studies suggest that PMS sufferers are also at increased risk of osteoporosis. A Turkish study on adolescent girl’s PMS symptoms found that increased milk consumption often led to less bloating, cramps and food cravings. Around 1,200 milligrams of calcium has been a suggested daily intake.

Some studies suggest vitamin B6 helps reduce symptoms of PMS with better results than a placebo. Excessive levels of this vitamin can be toxic so be sure to take the advice of a healthcare professional before taking supplements.

Diet and Fitness Tips for PMS

Reduce the intake of junk foods, which may cause water retention and follow these tips on diet and fitness to help reduce PMS:

  • Keep your blood sugar stable to minimize mood swings and maintain energy levels. Avoid or limit caffeine and eat regular balanced meals.
  • Don’t eat too much fat. A recent study links breast soreness with high-fat diets.
  • Exercise can help alleviate PMS by raising the levels of oxygen in the body and endorphins may reduce the sensitivity to pain.
  • Breathing exercises (such as those performed in yoga) can help relax the body and mind.
  • Stretching is excellent to relieve tension and helps keep joints working smoothly.
  • Low-impact exercise may be more suitable for those suffering from severe cramps and headaches. Try swimming, cycling and walking.

PMS Diet – Food to Reduce Premenstrual Syndrome

PMS symptoms such as water retention, headaches and cravings can be aggravated by foods such as wheat, sugar and caffeine. Drink plenty of water and stop or reduce consumption of saturated fats, hydrogenated fats, salt and alcohol. The following foods may help to eliminate PMS symptoms:

  • Bananas, cantaloupe and oranges contain potassium which has been found to be very effective in treating severe to moderate PMS pain.
  • Flaxseeds are plant oestrogens and a study by the University of Toronto found flaxseeds reduced breast pain in premenopausal women.
  • Foods containing vitamin B6 and zinc like wheat germ and brown rice may help balance oestrogen and progesterone.
  • Decrease salt intake to alleviate bloating.
  • Nuts contain good fats that can treat mild depression.
  • Sesame seeds, almonds and other sources of calcium may prevent PMS- as a good consumption of this mineral lessens the chances of PMS.

Treat PMS symptoms naturally by consuming helpful vitamins and minerals such as B6 and calcium. A good diet and fitness can significantly decrease bloating, cramps and mood swings.

Categories: Diet, Health, Nutrition