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The PMS Solution!
Combat Premenstrual Syndrome by Watching What You Eat

By Gay Riley, MS, RD, LD

Premenstrual syndrome (PMS) is a frequent topic of conversation when women get together.  There are many typical comments: “I had an argument with my boyfriend for no apparent reason.”  “I’ve been so emotional lately.  Anything makes me cry – stupid things like breaking a fingernail.”  I feel so tense and out of control.  Last night, I ate a pint of Ben & Jerry’s Chunky Monkey Ice Cream!”

Taber’s medical dictionary defines PMS as “a syndrome that occurs several days prior to the onset of menstruation and ends a short time after the onset of menstruation.”  Common symptoms include irritability, emotional tension, anxiety, mood swings, depression, headaches, breast tenderness, and water retention.  But there’s one symptom that Taber’s forgot to mention, and that’s food cravings, particularly for chocolate.

Cause and Effect

The good news is that scientific sense can be made of PMS.  Even better is that preventative measures can be taken to minimize symptoms.   Medical research has identified changes in the brain chemicals serotonin, endorphins, and dopamine that affect women’s moods during their monthly cycle.

Serotonin causes calmness, mood stability, reduced stress, sleepiness, appetite and pain control.  Endorphins induce mood stability, euphoria, reduced stress, and decreased pain.  Dopamine affects energy, concentration, alertness, and blood pressure.

Every month these brain chemicals are regulated by the hormones estrogen and progesterone.  During the first 14 days (the follicular phase) of the menstrual cycle, estrogen is high and progesterone is low.  When estrogen is elevated, serotonin is elevated and life is smooth.  We are composed and relaxed, and can eat a single Hershey’s kiss with no problem.  Near the 14th day of the cycle, ovulation occurs, endorphins peak, and life is absolutely beautiful.   The final 14 days make up the luteal phase (for some women it really does feel like the final 14 days!), when estrogen falls and progesterone is elevated.  When estrogen is low, serotonin decreases, endorphin and dopamine levels drop.  When these brain chemicals are in low supply, mood and appetite control are affected.  During the luteal phase of the cycle, insulin sensitivity increases, which can affect eating habits.   Eight percent of women with PMS suffer from sever symptoms.

Diet and exercise are other factors that affect the body’s production of serotonin and endorphins.  Research has proven that, in many cases, some PMS symptoms can be controlled by diet and exercise alone. The goal of the dietary management of PMS is to reduce PMS symptoms, maintain serotonin and endorphin levels to avoid depression, and regulate blood sugar, maintain energy levels and avoid feelings of fatigue during the last 14 days of the menstrual cycle.  Along with eating to reduce the PMS supplementation of certain nutrients is known to be beneficial for correcting and alleviating PMS associated symptoms.  Reduced symptoms may not be noticed immediately when beginning a regime of daily dietary supplementation but should be apparent in 1 to 3 cycles. Remember aerobic exercise 45 minutes 3-4 times a week is of major importance for maintaining energy, elevating endorphins and maintaining mood (sanity for some).

Dietary Management:

• Choose a variety of foods that are moderate to low Glycemic foods , rich in fiber to avoid low blood sugar and fatigue.  See the list at the end of the article

• Reduce the intake of  refined processed foods, sugar and salt in the diet to manage blood sugar, serotonin, and bloating.

• Calorie breakdown 50% carbohydrate, 20% protein, and 30% fat (from poly and mono unsaturated or plant sources)

• Eat 4-6 small feedings daily to maintain energy and blood glucose throughout the day.  This will also prevent bloating and lethargic feelings associated with overeating.

• Eating fewer carbohydrates in the morning with an increased intake towards the end of the day can help manage blood sugar swings during the day and promote the calming effects of serotonin in the evening.

  Supplements that can help:

• A multivitamin, 400 micrograms chromium, 500 milligrams magnesium -to manage blood sugar, reduce sugar cravings and aid in carbohydrate metabolism.

• Omega-3 fatty acids 12 gms (1 teaspoon of flaxseed oil or essential fatty acid supplement) -will help manage cramping, inflammation, and depression.

• Vitamin E - 400 milligrams daily.

• Calcium supplement for those who do not get good sources of calcium in the diet.

• A calcium/magnesium supplement can be taken to get both calcium and magnesium.

• Women with severe bleeding having a tendency for iron deficiency anemia should supplement with iron and eat foods rich in heme iron. Consult with your physician or health care professional

• If you have severe symptoms of PMS you should consult with your health care professional or physician.

• Gymnema Sylvestre -can help to control bingeing, more severe carbohydrate or sugar cravings - a tincture diluted mouthwash will numb taste.

Moderate to Low Glycemic Foods