Pre Menstrual Syndrome(PMS)
also known as premenstrual dysphoric disorder (PMDD), late
luteal phase dysphoria, or premenstrual tension. This syndrome
refers to a complex of physical and mood symptoms that worsen in
the one to two weeks prior to a woman's menses and disappear by
the end of a full menstrual flow.
Behavioral symptoms commonly include fatigue, irritability,
labile mood (anger/sadness), depression, oversensitivity, crying
spells, social withdrawal, forgetfulness and difficulty
Physical symptoms commonly include abdominal pelvic bloating,
breast tenderness, acne flare up, appetite changes, food
cravings, extremity swelling, headache and stomach upset.
Reducing Menstrual Pain through Diet:
While a higher level of estrogen will regulate a cycle, it can
also cause more painful periods. If you experience painful
periods, cutting the amount of fat you consume in half will cut
the amount of estrogen you produce in half too.
Other dietary ways to reduce your period pain include:
Eating six small
meals throughout the day, instead of three large ones - this can
help to keep your blood sugar up and your mood elevated.
getting enough calcium.
Vitamin B6 is
sometimes recommended. Diet alone should be enough to provide
your body with adequate levels of vitamin B6.
Vitamin E could
Cut out alcohol -
its depressing affects can make your period symptoms seem worse.
Gaining or losing a lot of weight in a short time can also
affect your menstrual cycle. Women who are anorexic or bulimic
will often develop amenorrhea, which means they have missed
three, or more, consecutive periods. Usually this is due to a
loss of body fat and a slow in the production of estrogen, but
gaining too much weight can have a similar effect.
Nutritional Management to Reduce Bloating:
rich foods such as cranberries, bananas and other fresh fruits.
Cut down your
sodium intake to less than 2000 milligrams per day. Too much
salt will cause water to be release into the skin, causing
Drink plenty of
water. This will help to flush salt and other electrolytes out
of your body, reducing water retention.
bloating is really bad, water pills and diuretics could provide
some relief but should be taken only after physician’s
Suffering from PMS ! Get a Diet Plan
Customized for Yourself >>