Introduction
Premenstrual syndrome (PMS) is a group of symptoms linked to the menstrual cycle. PMS symptoms occur 1 to 2 weeks before your period (menstruation or monthly bleeding) starts. The symptoms usually go away after you start bleeding. PMS can affect menstruating women of any age and the effect is different for each woman. For some people, PMS is just a monthly bother. For others, it may be so severe that it makes it hard to even get through the day. PMS goes away when your monthly periods stop, such as when you get pregnant or go through menopause.Symptoms
PMS often includes both physical and emotional symptoms, such as:
- Acne
- Swollen or tender breasts
- Feeling tired
- Trouble sleeping
- Upset stomach, bloating, constipation, or diarrhea
- Headache or backache
- Appetite changes or food cravings
- Joint or muscle pain
- Trouble with concentration or memory
- Tension, irritability, mood swings, or crying spells
- Anxiety or depression
How can I know if I have PMS?
Your doctor may diagnose PMS based on which symptoms you have, when they occur, and how much they affect your life. If you think you have PMS, keep track of which symptoms you have and how severe they are for a few months. Record your symptoms each day on a calendar or PMS symptom tracker. Take this form with you when you see your doctor about your PMS.
Your doctor will also want to make sure you don't have one of the following conditions that shares symptoms with PMS:
- Depression
- Anxiety
- Menopause
- Chronic fatigue syndrome (CFS)
- Irritable bowel syndrome (IBS)
- Problems with the endocrine system, which makes hormones
Food That Cure PMS Symptoms
Beans: Beans are a magnesium rich food that helps reduce water retention and regulate the activity of serotonin, the "feel good" neurotransmitter that impacts mood. In studies, women who experience PMS symptoms have been shown to have lower levels of magnesium than those who don't get PMS. Beans are an incredibly versatile ingredient in the kitchen. Add them to salads, stir–fries, chilis, pasta dishes, and soups, or puree them with garlic or onions and you'll have an instant dip or spread.
Yogurt: A bowl of fat free or low fat yogurt can help balance your calcium levels during your menstrual cycle. Researchers have found that some women have lower blood levels of calcium around the time of ovulation, and adding calcium can make a big difference when dealing with PMS symptoms that are related to mood and bloating. It's always important for women to ensure they're eating enough calcium–rich foods, but around the time of your period, there's even more incentive.
Fish: Since the body can't absorb calcium without the help of vitamin D, it's critical to get enough of both nutrients, especially if you experience uncomfortable PMS symptoms. Some fish, including salmon, Atlantic mackerel, sardines and herring, are terrific sources of vitamin D. Aside from contributing to calcium absorption, the vitamin D in these fish may act through additional pathways to reduce PMS symptoms. Studies suggest a diet rich in vitamin D may reduce the risk of PMS by about 40 percent.
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