Studies find out foods to ease 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.

Interestingly,women suffering from PMS have been found to have lower levels of zinc (sources include whole grains,nuts,seeds,dairy products and eggs). Perhaps,zinc deficiency may lead to a decreased production of progesterone which increases cravings for sweet and salty foods. It’s then advisable to have fruits,raisins,sweetened nuts,seeds,grams and peanuts.

Vitamin B6—found in lean meat,chicken,fish,whole grain cereals and nuts — may help stimulate serotonin production and reduce anxiety and depression. Plant seed oils like evening primrose oil,borage oil and black currant oil contain an essential fatty acid called gamma linolenic acid (GLA). Without GLA,the body can’t have the right balance of hormones like prostaglandins which prevent cramping and depression.

Foods like soyabean and flax seeds that contain phytoestrogens may help relieve some symptoms of PMS. Green tea and chamomile tea help the uterus relax and ease cramping. Also women who exercise regularly are less likely to suffer from PMS. The difference may be related to the levels of endorphins released during exercise.
Excessive caffeine,alcohol and salt-rich foods like pickles and papads must be avoided. According to findings by Nurses’ Health Study II (US,2008),smokers are twice more prone to develop moderate to severe PMS than non-smokers.