Barking at your partner just after he got you a beautiful bouquet of flowers, forgetting your key in the fridge and going through three bars of chocolate in one hour are sure signs it’s that dreaded time of the month again. An American study by Women’s Health Clinic (WHC) found that nearly nine million women suffer from premenstrual syndrome (PMS), and that about 800,000 have an even more severe form of PMS. According to a recent survey by the same clinic, 15 to 35 percent of 1,500 women aged between 30-40 years can’t lead a normal life for 10 days each month because of PMS and the symptoms that come with it. Sommia Saleh, professor of therapeutic nutrition at the International Medical Center in Jeddah, talks about PMS and the importance of a healthy diet in relieving its symptoms:

Premenstrual syndrome has many physical symptoms associated with it. A lot of women suffer from these indicators, specifically during the post-ovulation phase of the menstruation. Typically, these symptoms disappear as soon as the menstrual cycle begins. The physical symptoms include painful and bloated abdomen, breast tenderness, disturbed bowel movements, nausea, prickling or tingling sensations, headache and lower back pain. There are also emotional symptoms related with PMS, including anxiety and frustration, changes in appetite, sluggishness, fatigue, mood swings, poor concentration and feeling of heaviness in the body. Researches found that some women may experience only physical symptoms while others experience only emotional ones. On the other hand, some women experience both and this may vary in severity from mild to relentless, and can become unbearable. Additionally, some chronic disorder such as asthma and migraines can exacerbate premenstrual symptoms. There’s a well-known relationship between hormonal imbalance and premenstrual syndrome. It was found that women who don’t produce enough progesterone, the female sex hormone that is produced by the ovaries during the second half of the menstrual cycle, are more likely to suffer from PMS. What’s more, a previous study showed 74 percent of women who eat a lot of food rich in saturated fat and refined sugar are more likely to experience PMS symptoms. Nutrition specialists have identified some steps that may help keep PMS under control:

Diet

Foods to eat: Eating regular meals, and healthy foods rich in fiber and fluids helps to prevent constipation, which some women experience before menstruation. In addition, carbohydrates (oatmeal, bran and brown rice) play an important role in keeping blood sugar levels steady and slowing down digestion. Starches can improve your mood and raise serotonin levels, the hormone responsible for the feeling of wellbeing which increases energy levels and fights depression. Experts recommend consuming starch between main meals, especially in the second half of the next menstrual cycle.

Foods to avoid:

Sugars (sweet and cakes) and soft drinks: These are shown to cause a rapid rise, and then a rapid drop, in blood sugar levels, increasing feelings of anxiety and nervousness, as well as a bloated stomach.

Salty food: These kinds of foods make your body retain water, increasing premenstrual bloating. So it is advisable to replace salt with herbs and spices, while avoiding smoked or canned foods high in sodium (salt) and replacing them with canned fish in oil.

Caffeine: Beverages like coffee, tea or soft drinks aggravate PMS and reduce the absorption of essential nutrients. Replacing them with herbal teas like peppermint, chamomile and hibiscus can relieve cramps and help you relax. However, you should avoid cinnamon during your menstrual periods, as it has been shown to increase blood flow and reduce energy levels.

Complementary therapy

Recent studies suggest certain complementary therapies to be helpful, when taken in the recommended doses, and under the supervision of a physician. The most important include:

Vitex agnus castus: The results of a study by the Herbal Medicine Research Center (HMRC) showed that vitex agnus castus, also called chaste-tree, may be very helpful in easing PMS symptoms. It can ease menstrual back pain, headache and excessive anxiety, relax the mind and improve your mood. The study included 170 women who took 20 milligrams of vitex agnus castus during their cycle and the result was significant improvement in alleviating PMS signs in the group, compared to the second group of women who took headache or cramp painkillers.

Hypericum Perfortum: A specialized study has shown that hypericum perfortum may help to improve your mood. It is used to treat mild and moderate depression. Researches suggest consulting a physician if used with other drugs, as it may interfere with the effect of these drugs. For example, it can decrease the efficacy of menstrual regulating pills.

Omega 3 fatty acids, which are found in fresh fish (tuna and salmon), help lift and improve your mood, especially during the phase before your period. Therefore, regularly consuming these fatty acids, which have great benefits for our body and mind, is advised.

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