Frequent headaches? Irritable or depressed? Feeling more tired than usual? Bloated? Craving fatty/sugary foods?  Is it almost “that time of the month”?  You are likely suffering from the effects of premenstrual syndrome (more commonly referred to as PMS).

PMS is a disorder defined as the physical and emotional symptoms that occur repetitively during the second half of your menstrual cycle. For every woman the length, type and onset of symptoms is different. The question is what can you change about your lifestyle to help minimize these discomforts?

You’ve probably heard or read at some point about the PMS diet, the Cycle Diet or that you should take certain vitamins to prevent PMS. The truth is there are hundreds if not thousands of theories about the relationship between nutrition and PMS.  A popular theory is that vitamin and mineral deficiencies can cause PMS and/or exacerbate the effects of PMS. In actuality there is no scientific evidence to support a link between nutrient deficiencies and premenstrual syndrome.  However, there have been some recent studies that show supplementing your diet with certain vitamins and minerals can help reduce the severity of PMS symptoms. 

Vitamin E has been suggested by a few studies as a helpful supplement, though how it works is still not completely understood.  Another recent study indicated that taking Vitamin B6 can help reduce premenstrual weight gain and emotional symptoms.  Due to the way that vitamin B6 is absorbed by your body, it should be taken as part of the B-complex, which is a balanced combination of all the B vitamins.  It is also thought that vitamin B6 should be taken with magnesium to help ease PMS symptoms.  Magnesium has also been studied recently for its possible role in reducing PMS symptoms such as tension and anxiety. Below is a list of foods high in these nutrients. It’s important to remember that taking MORE of a vitamin and mineral is NOT always better.  Talk to your doctor before making any dramatic changes to the type and amount supplements you take.  If you’re not sure if you are getting enough vitamins/minerals from your diet, you can always take a multivitamin as a backup.

Here is the Vitamin E, Vitamin B6 and Magnesium content of various foods:

With all the information out there, it’s hard to know what guidelines you can really follow while still maintaining a healthy lifestyle. The best thing you can do is recognize and manage your own individual symptoms.  To help you make the right decisions, The American Dietetic Association recommends the following dietary tips for controlling PMS:
 
- According to recent studies, the intake of calcium can help regulate mood-related brain chemicals as well as the retention of fluid.  Calcium can then work double-duty as it is a necessary mineral for maintaining bone health.  All women should consume at least 1200 mg of calcium per day by eating dairy products and other calcium rich foods.
 
- Phytoestrogens have also been indicated as helpful in relieving PMS symptoms as well as providing other health benefits.  These naturally occurring plant estrogens can be found in foods such as tofu, soy and tempeh.  However, the total amount needed on a daily basis is still not known due to a lack of knowledge about the interactions of phytoestrogens and hormones in the body.
 
- Limiting sodium to a heart healthy intake of 2400 mg per day can help reduce fluid retention, which is what causes that bloated feeling.  It is important to remember that even if you feel bloated you should not limit your intake of fluid throughout the day.

So ultimately what can you do? The most important thing for managing PMS symptoms as with anything else is to follow general healthy lifestyle guidelines.
1. Consume a well-rounded diet including plenty of complex carbohydrates, fiber and protein but avoid sugary/fatty foods.  Carbohydrates help the body release serotonin – a brain chemical that gives feelings of “well-being.” 
2. Simple carbs like cookies/cake/chips are a quick fix for stimulating serotonin but they can make other PMS symptoms like bloating and weight gain worse – so make a conscious choice to pick whole grain breads and pastas.
3. Also, eat several small meals throughout the day to help manage “food cravings” and increased hunger. 
4. Be physically active and maintain a regular schedule including plenty of sleep.

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I would like to thank Teri Chaffman, Dietetic Intern New York Presbyterian Hospital for writing this article.