6 diet tips to alleviate PMS symptoms: Iron intake to limiting alcohol consumption

There are signs that indicate the arrival of periods. For most women, it’s no big deal—maybe tender breasts or a taste for sweets. But for others, days before their period are harder. If it messes with your daily life, you might have premenstrual syndrome (PMS).

2 things you need to know

• Dietary changes can alleviate mood swings and bloating.
• Opt for calcium-rich foods and cutting back on caffeine is advised.

How to manage PMS?

Your period is a natural part of your life and you can do anything you would do any other time of the month. If PMS is a problem for you, there are ways to manage it. PMS is a group of changes that can affect you on many levels—physical, emotional or behavioural. These changes occur 1 to 2 weeks before your period, and they usually subside once your period starts.

(Dietary challenges can help to manage the PMS | Image: Shutterstock)

Understanding Premenstrual Syndrome (PMS)

If you have PMS, you experience symptoms each month during the days before your period, and they’re significant enough to impact your regular life. These symptoms can include emotional changes such as mood swings, sleep disturbances and trouble in concentration. You may also encounter physical changes like fatigue, bloating or food cravings.

Dietary changes to alleviate PMS

Different techniques work for different people when it comes to managing PMS symptoms and small changes to your diet can make a big difference. According to Web MD, here are some dietary adjustments that may help improve the way you feel every month:

Complex carbs

Large fluctuations in insulin levels can trigger intense cravings and mood swings. Incorporate complex carbohydrates into your diet to stabilise your mood and curb cravings. Foods like whole grains, beans, barley, fruits and vegetables are rich sources of complex carbs.

Increase calcium and Vitamin D intake

Research suggests that higher levels of calcium and Vitamin D may reduce PMS symptoms. Include dairy products like reduced-fat milk, yoghurt and cheese in your diet. If dairy is not an option, consider supplements. Calcium and vitamin D are also beneficial for bone health and cancer prevention.

Reduce salt intake

Sodium can lead to fluid retention, causing bloating and discomfort. Minimise salt consumption by preparing homemade meals and avoiding processed foods that often contain hidden salt.

Limit alcohol and caffeine

Excessive caffeine and alcohol intake can disrupt sleep patterns and worsen PMS symptoms. Consider cutting back on these substances to alleviate symptoms.

Maintain optimal iron levels

Menstruation leads to iron loss, so it's crucial to consume iron-rich foods. Options like lean meats and seafood are excellent sources. Vegetarians and vegans may consider iron supplements with guidance from a healthcare provider.

Eat smaller, frequent meals

Instead of three large meals a day, opt for six smaller meals. This approach helps stabilise blood sugar levels throughout the day, potentially reducing PMS symptoms.

By making these dietary changes and adopting healthier eating habits, you can better manage the challenging symptoms of PMS, empowering you to navigate your monthly cycle with greater ease and comfort.