Eat To Beat PMS

Premenstrual Syndrome is something that many women deal with every month for a few days to a week. For some, it can be so difficult that they are hardly able to get out of bed. They have debilitating cramps, their energy levels are low and they may feel headachy and have a hard time controlling their body temperature.

Luckily there are certain things you can do with your diet during this time to help remedy the problem or at least decrease the intensity of the symptoms. The foods that we eat during this time can definitely have a large effect on how we feel because nutrients are directly related to hormones and since menstruation is all about hormones, the two are closely related.

1. Choose The Right Vitamin

Every woman should be taking a daily multi-vitamin for the added nutritional support in case their diet isn't up to full standards. Women who are dieting in particular are often low in essential nutrients such as calcium and iron, both of which are critical for bone health and energy. Since energy level is often one of the things that suffers the most during that time of the month, starting out with low iron stores is not going to be in the best of your interest.

Check your vitamin and ensure that it does include iron. Some multi-vitamins don't include this and others that do, don't provide enough to meet your full needs. If you happen to be vegetarian or don't eat a lot of red meat, you are likely going to need a supplement with a higher iron dosage as well since you will be getting none from your diet (whereas a woman who is won't fully depend on the supplement). Vegetarians however, who do closely watch their diet and include lots of spinach, lentils and tofu will be getting quite a bit of iron as these are iron rich foods but those who don't eat these likely won't.

On top of iron, you should be taking an additional 500 milligrams of calcium for the first two weeks of your cycle, unless your diet is very rich in calcium already and you are taking a regular supplement. Calcium taken during this time has been shown to ease symptoms later on in the month when you typically experience PMS.

2. Reduce Your Salt Level

4. Pay Attention To Your Beverage Selection

For the two weeks before your period you need to be particularly aware of the drinks you are consuming as well. Alcohol and caffeine both acts as diuretics so consuming them is going to mean any extra effort you make to increase your water intake has been eliminated (and if you haven't made the effort to increase water intake, it is going to instead just put you further down the road to dehydration). Caffeine in itself also has a tendency to cause PMS. Some studies have pointed towards numbers of around 30% more cases of PMS seen when a woman drinks only one cup of coffee per day.

Furthermore, caffeine can make you feel very jittery and increase your irritability, both symptoms which are often experienced during PMS in the first place so adding to the problem by drinking coffee is not a wise move.

Non-caffeinated herbal tea on the other hand can help to actually improve PMS so trade your daily cup of Joe during this time for this instead.

5. Get More Tryosine And Tryptophan

The amino acids Tryosine and Tryptophan, both which are found in a variety of protein sources make the brain produce more serotonin which is a 'feel good' hormone in the body. Since women typically are down during PMS, this extra serotonin might just give them the kick they need to feel better and want to get out of bed (for the extreme sufferers). Foods that are typically high in these two amino acids are cheddar cheese, almonds, beans canned tuna, ham and skim milk. Try and include at least two servings per day while experiencing PMS.

So next time you are battling PMS, rather than popping another aspirin try a few of these suggestions. You will be amazed at the effect that your diet can have over how you feel and it is a much healthier alternative than turning to medication.

Remember that exercise as well plays a large part in relieving PMS, not only because of the stress relief it provides but also because it helps increase blood circulation, helps you sweat out excess water retention and can alleviate some of the cramping that you feel. It doesn't have to necessarily be intense exercise that you do, any form will help, whether it is a walk outside at lunch or a weight lifting session after work. The important thing is to try and do something because often during this time you feel like you'd much rather just sit on the couch. Once you are there and exercising though you will be happy you put in the initial effort.