Almost 80 per cent of women of reproductive age may experience mild or severe emotional or physical changes before their monthly periods. PMS—also called premenstrual ‘dysphoric’ disorder— is a cluster of symptoms including irritability, depression, tension/anxiety, abdominal cramping, bloating, change in bowel movements, breast tenderness/pain, food cravings, fatigue and headaches.

PMS patients consume more refined carbohydrates (including sugar) and salt than those who don’t have PMS. This leads to spikes in blood sugar worsened with cravings due to hormonal fluctuation just at the start of the period. Eating foods with low glycemic index along with proteins in moderate amounts through the day prevents unstable blood sugar and mood swings during PMS. Women who eat only salads and vegetables are at risk of low levels of protein and are prone to experiencing PMS.

Studies suggest that increasing the intake of good-quality complex carbohydrates and decreasing the consumption of fat and refined carbohydrates can reduce breast swelling and soreness. New evidence also suggests that calcium supplementation—1,000 –1,200 mg/day—relieves symptoms like fluid retention and regulates mood-related brain chemicals.

A 2005 study says that a diet rich in calcium and vitamin D—found in milk, cheese, and yoghurt—helps women reduce the risk of experiencing PMS. Interestingly, a study reported that the risk of osteoporosis was higher among those with history of PMS. As low magnesium may reduce serotonin activity, magnesium supplements—200–400 mg/day—may help relieve nervousness, mood swings and breast tenderness. Foods with magnesium include milk, dairy foods, pulses, nuts and seeds.

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