Can dietary changes help reduce PMS symptoms? Nutritional guidance

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Premenstrual syndrome (PMS) affects both the physical and psychological spheres, occurring in many women every month for a few or a dozen days before menstruation, causing unpleasant discomfort. Among the factors influencing the occurrence and severity of PMS symptoms is nutrition. In this article, you will learn what to consume and what to avoid to alleviate PMS symptoms.

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Characteristics and Symptoms of Premenstrual Syndrome

Premenstrual syndrome (PMS) is a condition characterized by both physical and emotional symptoms that occur in the luteal phase of the menstrual cycle after ovulation and decrease with the onset of or during menstrual bleeding. It is estimated that PMS affects 50-80% of women of reproductive age, and about 5% of women have severe PMS, including dysphoric disorder (PMDD) (J. Kruk, K. Jachimowicz-Rogowska 2021). In PMDD, the symptoms, especially the psychological ones, are very severe and can interfere with normal functioning in society. The duration of symptoms of PMS varies and can range from a few days to 2 weeks, with the most pronounced symptom typically occurring 2 days before the onset of menstruation.

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What to consume and what to avoid to decrease discomfort associated with PMS?

In order to decrease the occurrence of symptoms associated with premenstrual stress syndrome (PMS), non-drug methods should be applied, including diet modification. In the case of particularly distressing PMS symptoms, it is advisable to remove a few foods from the diet or at least limit their intake. These include cooking salt (especially in the days before menstruation as it can contribute to swelling), alcohol, processed foods, and large amounts of coffee and black tea. It is also recommended to avoid heavy and fatty dishes that can burden the digestive system. Instead, it is better to choose dark chocolate, nuts, or fruit. The diet should be balanced and rich in unprocessed products, multiple saturated carbohydrates, plant protein, vegetables, fruits, and fiber. Meals should be regular and small. It is also recommended to drink about 2 liters of water a day. You can also opt for herbal teas, especially those with a calming effect, such as chamomile, mint, fennel, or St. John's wort. Such nutrition not only helps to reduce PMS symptoms but also contributes to the improvement of overall health and well-being. In addition to dietary changes, it is also advisable to engage in regular physical activity, such as swimming, yoga, pilates, or walking, and to get enough sleep. Relaxation techniques such as meditation or breathing exercises can also be helpful.

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Does it matter to pay particular attention to selected components in our menu?

Numerous scientific studies have shown that certain components of our diet can exacerbate the symptoms of PMS. So, does it matter to pay particular attention to selected ingredients in our menu?

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Magnesium

The level of magnesium in the body may be a significant factor in reducing the symptoms of PMS. Research has demonstrated that young women who exhibited symptoms and took 360 mg of magnesium three times a day experienced alleviated negative disorders (Facchinetti et al., 1991). The quantities employed in this study may be challenging to achieve solely from dietary sources of magnesium, which might indicate the need to consider supplementation if symptoms are severe. However, it is recommended to ensure adequate magnesium intake in the diet by incorporating foods such as brown rice, buckwheat, whole grain bread, almonds, pumpkin seeds, bananas, cocoa, spinach, oats, and beans.

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Calcium carbonate, also known as calcium oxide and carbon dioxide

There are medical studies that prove that women suffering from PMS have lower levels of calcium in their body compared to women who did not experience such symptoms (M. F. J. Pambudi, 2013). In another scientific work, a decrease in the severity of the disease was observed in some women who supplemented their diet with calcium (F. Shobeiri et al., 2017). Therefore, it is worth considering enriching the diet with natural sources of calcium, such as milk and dairy products, green vegetables, beans, soy, sesame, almonds, oatmeal, dried figs, or plant-based drinks fortified with calcium.

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Vitamin D and its accompanying salts

Vitamin D also plays a pivotal role in the exacerbation of PTSD symptoms. Research has demonstrated that a high intake of vitamin D from food is linked to a lower frequency of PMS (E. R. Bertone-Johnson et al., 2010). This may be attributed to vitamin D's effect on calcium concentration, hormonal level modifications, or neurotransmitter action. A substantial portion of the vitamin D requirement is met through skin synthesis, but maintaining a satisfactory level remains challenging even during summer. The primary food sources of vitamin D are fatty fish, egg yolk, as well as milk and dairy products. However, it should be noted that the intake of this vitamin from food is usually insufficient. Therefore, vitamin D supplementation is recommended for the entire population - including women of childbearing age - in a dose of 2000 IU or depending on blood test results.

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Required unsaturated fatty acids

Another highly significant component of diet is required unsaturated fatty acids. Research has shown that DHA and EPA supplementation has helped reduce the severity of PMS symptoms in women (S. Behboudi-Gandevani, F. Z. Hariri, L. Moghaddam-Ban, 2018). PMS-related disorders can be alleviated by gamma-linolenic acid (GLA). One of the oils with high content of unsaturated fatty acids, including gamma-linolenic acid, is oil from the wiesiołka, which is known for its positive effect on female disorders. It is therefore worth considering its use, especially before menstruation. Other sources of unsaturated fatty acids are fatty sea fish, plant oils, nuts and linseed.

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Overview

The majority of women experience PMS-related symptoms that significantly impair their daily functioning a few days before their period. Therefore, it is advisable to make changes to the diet to alleviate at least some of the unpleasant symptoms. A diet that fights PMS has a general positive effect on health, but its effects are only visible in cases of consistent changes. Furthermore, it is important to remember that the alleviation of PMS symptoms is strongly dependent on a healthy lifestyle - in addition to a balanced diet, regular physical activity, stress reduction, and the quality and quantity of sleep are also crucial.

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