Combating PMS Symptoms Through a Healthy Diet

Cut Back on Fat Consumption

Saturated fats found in foods such as red meat and dairy products can raise levels of blood estrogen, causing PMS symptoms to worsen. Trans-fatty acids, such as those found in processed foods, do not process well in the liver, decreasing the body’s ability to balance hormone levels. This decrease can cause emotional symptoms such as irritability and depression.

Decrease Simple Carbohydrates and Sugars From Your Diet

Sugar can cause blood sugar levels to rise quickly, leading to high insulin levels and sodium retention. This retention can cause swelling o the hands and feet. Not only can complex carbohydrates decrease water retention, they also help to keep you fuller longer. Complex carbohydrates include foods such as whole grains, starchy vegetables, and whole foods.

Reduce the Amount of Caffeine That You Consume

Caffeine is found in coffee, tea, and chocolate and is associated with mood changes such as irritability. It also can cause increased breast tenderness. Rather than enjoying a caffeinated beverage, try switching to decaf or an herbal tea.

Increase Fiber

Fiber can help alleviate constipation caused by PMS. It also reduces the absorption of glucose into the blood stream, which helps to maintain a balanced blood sugar level. What’s more, fiber also benefits you by reducing cholesterol levels.

Decrease Salt

It’s no secret that many women feel bloated during PMS. Limiting salt intake to less than 6 grams each day will help ward off water retention and bloating. In turn, you will also be lowering your blood pressure, decreasing your risk of heart disease and stroke.

Not an Overnight Fix

It is recommended by the National Association for Premenstrual Syndrome that women who experience PMS should consume 3 meals and 3 snacks each day. The diet changes recommended here may take up to three months before they begin take effect. Stick with it and you should see your symptoms begin to reduce, and possibly even vanish completely.

Disclaimer

The information in this article should not be considered medical advice and is not meant to treat, diagnose, prescribe or cure PMS. Always check with your physician before taking any products or following any advice you have read in this article. Certain herbs and holistic remedies are unsuitable to take if you are pregnant or nursing and must always be cleared by your doctor before use.