A proper diet and a positive mental attitude can significantly reduce or even eliminate PMS problems altogether
Premenstrual syndrome (PMS) affects 75% of menstruating women and it occurs one or two weeks before menstruation. It is characterised by a wide range of symptoms such as bloating, breast tenderness, emotional changes, cramps and fatigue.
Some women only experience one or two of those symptoms, other women more symptoms at the same time, sometimes very intensely to the point of becoming incapacitated.
A lot of women cope negatively with PMS and might develop negative or even destructive behaviours such as feelings of helplessness, overeating, watching too much television, emotional outbursts, overspending, and dependence on drugs, alcohol or smoking.
Poor diet and nutritional deficiencies leading to hormonal imbalances are often the root cause of PMS. A diet high in meat, fat, sugar and salt will make hormones fluctuate out of control and intensify the symptoms of PMS.
Without turning into a vegetarian diet, a good healthy diet that includes fresh vegetables is highly recommended as it will reduce the levels of free oestrogen in the blood.
Fermented soy products such as tofu and miso can help prevent PMS due to their hormone-balancing nutrients.
High fibre foods, green leafy vegetables, fruit, whole grains, legumes and nuts should be plentiful in the diet.
A diet that is low in saturated fats such as those found in read meat and dairy products will help reduce excess oestrogen levels.
Finally, supplementation with calcium, magnesium, zinc and vitamins B has been shown to significantly reduce the symptoms of PMS. Dong Quai (the “female Ginseng”) will help balance the menstrual cycle and relieve cramps.
Sugar, salt, caffeine-containing products and alcohol worsen the number and the intensity of the symptoms.