Can Diet and Lifestyle Changes Help Manage PMS Symptoms

Can Diet and Lifestyle Changes Help Manage PMS Symptoms

May 16, 20240 comments

Yes, diet and lifestyle changes can significantly help manage premenstrual syndrome (PMS) symptoms. Here are some strategies that have been found to be effective:

Diet Changes

1. Complex Carbohydrates: Consuming complex carbohydrates such as whole grains, legumes, fruits, and vegetables can help regulate blood sugar levels and stabilize mood.

2. Calcium and Vitamin D: Including calcium-rich foods like dairy products, leafy green vegetables, fortified plant-based milk, and tofu can help reduce PMS symptoms.

3. Magnesium: Increasing magnesium intake can alleviate symptoms such as bloating, breast tenderness, and mood swings.

4. Omega-3 Fatty Acids: Including fatty fish like salmon and sardines, flaxseeds, chia seeds, and walnuts in the diet can help reduce inflammation and alleviate symptoms.

5. Reducing Sodium and Sugar: Limiting sodium intake can reduce fluid retention and bloating, while reducing sugar consumption can help regulate blood sugar levels.

6. Iron: Ensuring adequate iron intake through lean meats, seafood, and fortified cereals can help reduce the risk of anemia.

Lifestyle Changes

1. Exercise: Regular aerobic exercise, such as brisk walking, running, cycling, and swimming, can help reduce fatigue, depression, and anxiety.

2. Stress Management: Engaging in stress-reducing activities like yoga, meditation, and deep breathing can help alleviate symptoms.

3. Sleep: Maintaining regular sleep patterns and getting enough sleep can help reduce moodiness and fatigue.

4. Eating Schedule: Eating smaller, more frequent meals throughout the day can help regulate blood sugar levels and alleviate symptoms.

Supplements

1. Calcium and Magnesium: Taking calcium and magnesium supplements can help alleviate physical and mood symptoms.

2. Omega-3 Fatty Acids: Taking omega-3 fatty acid supplements can help reduce inflammation and alleviate symptoms.

3. Vitamin B6, Vitamin E, and Magnesium: Taking supplements of these vitamins and minerals may help alleviate PMS symptoms, but consult a healthcare provider before doing so.

Conclusion

Diet and lifestyle changes can play a crucial role in managing PMS symptoms. By incorporating these strategies into daily life, women can experience significant relief from their symptoms and improve overall well-being.

Citations:

[1] https://www.webmd.com/women/pms/is-there-a-pms-diet

[2] https://drtrust.in/blogs/life-health-drtrust/pms-diet-lifestyle-changes-that-may-help-you-fight-pre-menstrual-syndrome

[3] https://www.acog.org/womens-health/faqs/premenstrual-syndrome

[4] https://pubmed.ncbi.nlm.nih.gov/36819682/

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9928757/

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