Dietary Options for Women with PMS

Nothin' fits me when it hits me

Rantin', ravin', misbehavin'

PMS blues"

Dolly Parton, from the song: PMS Blues

Catherine O'Hara made a short movie about it. Bette Midler bemoaned, "Why Bother?" Men jokingly refer to it as "Prehistoric Monster Syndrome." Hundreds, perhaps thousands, of videos about it abound on sites such as youtube and myspace. And yet, pre-menstrual syndrome is a very real and sometimes serious condition affecting millions of women worldwide. The Women's Guide to Homeopathy states that 3 out of 4 women between the ages of 30 and 40 suffer from PMS and it can begin from 2 to 14 days prior to her period.

PMS is associated with hormonal imbalances, blood sugar fluctuations, and nutrient deficiencies, all of which are preventable. These short-lived symptoms are apparently caused by too much estrogen (the female sex hormone) and lack of progesterone (another hormone secreted by the ovaries). Decreased levels of the neurotransmitters (brain chemicals) dopamine and serotonin are other factors.

Not surprisingly, women in Western societies suffer from the symptoms much more than those in more primitive societies. This is mainly due to diet and lifestyle. According to The Woman's Encyclopedia of Natural Healing, the widespread consumption of refined foods, sugars, caffeine and alcoholic beverages are the primary culprits of the modern woman's monthly woes.

The chemical serotonin is also a key player in a woman's menstrual health. It is produced by eating carbohydrates. This is one main reason why so many women reach for the sugary or salty treats: they increase serotonin and endorphin levels, but salt, especially table salt, increases water retention, and sugar causes a rapid rise and decline in blood sugar, which actually aggravates PMS symptoms. If you're like me, the prospect of giving up some of your favorite foods, even in the name of better health, seems daunting. But worry not, my fellow PMS sufferers! I have here a list of delicious foods you can eat that will actually decrease your symptoms, if not eliminate them.

Below are a few of the nutrients that are major players in a woman's menstrual health and help to fight against physical and emotional discomfort associated with PMS.

¨ Magnesium - Low levels can cause women to experience migraine headaches.

¨ Calcium carbonate - helps decrease moodiness, behavioral problems, and general pain.

¨ Vitamin A, B6, copper, & zinc - Women who suffer the most from pre-menstrual syndrome have low levels of these nutrients.

¨ Tryptophan - This is a common amino acid, and a lack of it increases symptoms, especially irritability.

¨ Ferritin - (A globular protein which is attached to iron) Low levels of this are linked to increased mood disturbances.

¨ Vitamin E - Provides general PMS relief with consistent use.

These nutrients and their importance in women's health are only a small part of taking back control of your body, even during the days leading up to your period.

Kill those Carb Cravings

Sixty percent of women with PMS crave carbohydrates in the days just prior to her period. Instead of reaching for that chunk of chocolate, reach for a slice of whole grain bread with honey. Eating carbohydrates helps our bodies produce more serotonins, which generates feelings of calmness and well-being. Other complex carbohydrates that are good foods during PMS :

Steer clear of any grain or syrup that is labeled as "refined." Also, avoid refined white sugar like the plague! The manufacturing process of refined white sugar removes essential vitamins and minerals and leaves only the calories.

Feel Like You Want to Throttle Your Beloved?

Chances are you should increase your intake of foods rich in mood enhancers (tryptophan, ferritin, calcium carbonate). Tryptophan has gained wide fame around the holidays due to heavy consumption of tryptophan-rich foods, which give a feeling of calm and contentment. Ferritin is closely associated with iron, and a lack of iron can cause anemia. According to Bloodbook.com, a "lack of iron makes us tired and apathetic...Anemia is characterized by low levels of hemoglobin causing oxygen starvation in your tissues." Calcium carbonate is different than calcium in that it is mostly found as rock or sea shells. It is also the major component of egg shells. It is used as a supplement and in antacids. Over-use of calcium carbonate can lead to alkali poisoning, which can be fatal, so don't overdo it.

Tryptophan has gained wide fame around the holidays due to heavy consumption of tryptophan-rich foods (turkey and winter squash), which give a feeling of calm and encourage sleep. Ferritin is closely associated with iron, and a lack of iron can cause anemia. According to Bloodbook.com, a "lack of iron makes us tired and apathetic...Anemia is characterized by low levels of hemoglobin causing oxygen starvation in your tissues." Calcium carbonate is different than calcium in that it is mostly found as rock or sea shells. It is also the major component of egg shells. It is used as a supplement and in antacids. Over-use of calcium carbonate can lead to alkali poisoning, which can be fatal, so don't overdo it.

Head Pounding with No End in Sight?

If you're like me and tend to suffer from serious migraines around "that time of the month," try eating foods rich in magnesium in order to prevent it. Magnesium is essential to a healthy life, and not only can it help prevent headaches, but a lack of it has been implicated in illnesses such as osteoporosis, asthma, and ADHD. According to the American Journal of Clinical Nutrition, magnesium is plentiful in spices, nuts, cereals, sea foods, and leafy green vegetables.

Just Feeling Lousy?

Try eating foods rich in vitamins A, B6, K, E.Try eating foods rich in vitamins A, B6, K, E. Also eat foods that contain copper and zinc. Vitamin A has been shown to reduce general symptoms, while vitamin K helps to ease a woman's heavy flow Vitamin E and Evening Primrose Oil are examples of linoleic acid, an Omega-6 fatty acid. Studies show that these not only help promote healthy skin and hair, but reduce depression and also reduces several symptoms of PMS, especially breast pain. Women with a history of epileptic seizures, however, should consult a physician before using evening primrose oil, because it can cause symptoms of temporal lobe epilepsy.

Vitamin B6 is an important part of women's health. It plays a role in converting tryptophan into serotonin, the major chemical involved in PMS. Vitamin B6 can also bring back balance to estrogen levels just prior and during the menstrual period, helping to ease breast tenderness, bloating, and depression. Some women's health advocates suggest high dosages of the supplement, in excess of the recommended daily intake of 100 mg. According to Nutrition Science News, however, supplemental doses of B6 in excess of 200 mg per day may cause permanent nerve damage.

The following is a list of my own favorite foods and their major nutrients. (Some nutrients are not included because their presence is minimal).

Some Foods to Avoid

Salt

Beef

Artificial sweeteners

Full-fat dairy products

Caffeinated and alcoholic beverages

Chocolate

Refined sugars

White flour

Corn syrup

Foods with artificial additives, preservatives, and colorings

These are just a few of the foods that you should avoid during the days leading up to the menstrual period as they tend to aggravate your symptoms.

THE LIST

*The following is a list of my own favorite foods and their major nutrients. (Some nutrients are not included because their presence is minimal).

Vegetables, Tubers, and Greens

Brocolli - vitamin C, vitamin A, vitamin K, niacin (B3), vitamin B6, folate, flavonoids (anti-oxidants), boron, chromium, iodine, manganese, protein, magnesium, vitamin E

Bell peppers - vitamin C, A, B6, molybdenum, vitamin K, manganese, folate, potassium, vitamin B1, E, tryptophan, copper

Avocados - vitamin K, potassium, folate, Vitamin B6, Vitamin C, and copper

Green beans - vitamin K, vitamin C, manganese, vitamin A, potassium, folate, tryptophan, iron, magnesium, vitamin B2, copper, phosphorus, protein, omega 3 fatty acids, vitamin B3

Carrots - vitamin A, K, C, potassium, B6, manganese, molybdenum, Vitamin B1, B3, phosphorus, magnesium, folate

Onions - chromium, vitamin C, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus, copper

Garlic - manganese, vitamin B6, C, tryptophan, selenium, calcium, phophorus, vitamin B1, copper, protein

Spinach - vitamin K, A, manganese, folate, magnesium, iron, vitamin C, B2, calcium, potassium, vitamin B6, tryptophan, copper, vitamin B1, protein, phosphorus, zinc, vitamin E, omega 3 fatty acids, vitamin B3, selenium

Arugula - Vitamins A, C, and calcium

Swiss Chard - vitamins K, A, C and E, plus several B vitamins, magnesium, manganese, potassium, and iron

Asparagus - vitamin K, folate, vitamin C, A, tryptophan, vitamin B1, B2, manganese, vitamin B6, copper, B3, phosphorus, protein, potassium, iron, zinc, magnesium, selenium, calcium

Corn - vitamin B1, folate, phosphorus, manganese, vitamin B5

Potatoes with skin - Vitamins C & B6, copper, potassium, manganese, tryptophan

Sweet Potatoes - vitamin A, C, manganese, copper, vitamin B6, potassium, iron

Yams - Vitamin C, potassium, manganese, vitamin B6

Protein & Dairy

Chicken - Tryptophan, vitamin B3, protein, selenium, vitamin B6, phosphorus

Turkey - tryptophan, protein, selenium, vitamin B3, vitamin B6, phosphorus

Shrimp - Tryptopha, selenium, protein, Vitamin D & B12, iron, phosphorus, omega 3 fatty acids, Vitamin B3 (niacin), zinc, copper, magnesium

Eggs - Tryptophan, selenium, iodine, Vitamin B2, protein, molybdenum, Vitamin B12, phosphorus, Vitamin B5, Vitamin D

Yogurt (low-fat) - idodine, calcium, phosphorus, vitamin B2, protein, vitamin B12, tryptophan, potassium, molybdenum, zinc, vitamin B5

Milk (2%) - iodine, tryptophan, calcium, vitamin D, B2, phosphorus, protein, vitamin B12, K, potassium, vitamin A

Mozzarella Cheese - tryptophan, calcium, protein, phosphorus, iodine, selenium

Legumes and Grains

Soybeans - molybdenum, tryptophan, manganese, protein, iron, omega 3 fatty acids, phoshor4us, vitamin K, magnesium, copper, vitamin B2, potassium. Some soy milks also have calcium carbonate added

Black beans - Molybdenum, folate, tryptophan, manganese, protein, magnesium, Vitamin B1, phosphorus, iron

Almonds - Maganese, Vitamin E, magnesium, tryptophan, copper, Vitamin B2, phosphorus, iron, potassium, calcium

Walnuts - Omega 3 fatty acids, manganese, copper, tryptophan, calcium

Whole wheat - manganese, tryptophan, magnesium

Couscous - manganese, tryptophan, magnesium, phosphorus

Brown rice - manganese, selenium, magnesium, tryptophan

Oats - manganese, selenium, tryptophan, phosphorus, vitamin B1, magnesium, protein

Squash and Fruit

Figs - potassium, manganese

Tomatoes - vitamin C, vitamin A, vitamin K, potassium, manganese, chromium, vitamins B1, B2, B3, B5, & B6, folate, copper, magnesium, iron, phosphorus, vitamin E, tryptophan, protein

Winter squash - vitamin A, C, potassium, manganese, folate, omega 3 fatty acids, vitamin B1, copper, tryptophan, vitamins B6, B3, B5

Blueberries - vitamin C, manganese, vitamin E

Strawberries - vitamin C, manganese, iodine, potassium, folate, vitamin B2, B5, omega 3 fatty acids, vitamin B6, K, magnesium, copper

Papaya - vitamin C, folate, potassium, vitamin A, E, K

Oats - manganese, selenium, tryptophan, phosphorus, vitamin B1, magnesium, protein

Banana - vitamin B6, vitamin C, potassium, manganese

Grapes - manganese, vitamin C, vitamin B1, potassium, vitamin B6

Spices

Cinnamon - Manganese, iron, calcium

Cloves - manganese, omega-3 fatty acids, vitamin K, vitamin C, magnesium, calcium

Turmeric - manganese, iron, vitamin B6, potassium

Ginger - potassium, magnesium, copper, manganese, vitamin B6

Book Sources:

For nutritious and delicious recipes for optimum health, pick up SOS for PMS by Lissa G. De Angelis & Molly Siple.

Other books used as resources for this article include:

Once a Month - Katharina Dalton, M.D.;

Five Steps to a PMS-Free Life - George Kallins & Gloria Keeling

The Women's Guide to Homeopathy - Andrew Locke, M.D. & Nicola Geddes, M.D.

The Woman's Encyclopedia of Natural Healing - Dr. Gary Null

While this is just a quick reference on how to naturally decrease or eliminate your PMS symptoms, it is a great way to start on the path to living a healthier, happier life! Happy eating!