Scientific information on Premenstrual Syndrome (PMS) and the impact of diet. Read on for more and daily relief solutions.

What is Premenstrual Syndrome (PMS)?

Premenstrual Syndrome (PMS) is one of the most common gynecological disorders in the reproductive age, with over 200 recorded symptoms that vary in combination and intensity for each individual. It is a clinical condition that occurs in the luteal phase of the menstrual cycle, after ovulation and until the onset of menstruation. PMS is characterized by recurring physical, emotional, and behavioral symptoms that subside by the fourth day of the period.

What are the symptoms of PMS?

The symptoms of PMS are numerous, with each person experiencing different combinations. Some commonly observed symptoms include:

• Physical symptoms: weight gain, fluid retention (edema), breast tenderness and swelling, stomach problems, back pain, muscle aches, joint pains, headache, dizziness, sweating, acne or other skin problems, diarrhea or constipation, bloating and flatulence, cramps, low tolerance to noise and light.
• Psychological and behavioral symptoms: insomnia or sleepiness, increased appetite, anxiety and tension, decreased libido, depressed mood, mood swings, tiredness, anger, irritability, crying, restlessness, confusion, problems with memory and concentration, decreased self-confidence, social isolation.

Why is it important to treat PMS?

PMS negatively affects people's daily lives, leading to reduced quality of life, decreased professional productivity, and impacting interpersonal relationships and daily activities, depending on the severity of the symptoms.

What is the treatment of Premenstrual Syndrome?

While there is no specific treatment for PMS, and many sufferers go undiagnosed, individuals often seek solutions to manage specific symptoms.

How does diet affect PMS?

Let's explore what research says about PMS and how diet can influence it:

• A healthy or traditional diet, rich in fruits, spices, and nuts, as well as eggs, tomatoes, fruits, and red meat, appears to be associated with less PMS compared to a Western-style diet high in fast food, soft drinks, and processed meat.
• Intermittent fasting for a short period helps lower cortisol levels in the luteal phase, resulting in an "anti-stress effect" and fewer PMS symptoms.
• Consuming good carbohydrates (e.g., wholemeal bread, sweet potato, potato, pasta) during the premenstrual period in women with severe PMS helps produce more serotonin, the hormone of joy, with analgesic effects (that’s why we crave for carbs these days!).
• Diets rich in simple sugars, unhealthy fats, fried foods, coffee, and alcohol appear to intensify PMS symptoms.
• A diet rich in fruits, vegetables, and fiber improves PMS.
• Supplementation of zinc, calcium, vitamin D, magnesium, and vitamin B6 may help after assessment.
• Smoking cessation is recommended.

Nutrition for the treatment of Premenstrual Syndrome

While further research is needed, several studies suggest that diet can affect PMS. In general, a diet featuring fresh, raw produce and minimizing foods high in simple carbohydrates, refined fats, salt, alcohol, and stimulant drinks can be beneficial. The combination of a balanced diet with effective stress management and concurrent smoking cessation appears to be important for the prevention and management of the syndrome.

What can we do to relieve the symptoms of Premenstrual Syndrome?

The first step is to recognize the symptoms of PMS. We monitor our period, the days we have symptoms, their intensity, their type. Once we identify that we do have PMS, we can manage each symptom individually and create a climate that works for us. For example:

• Using medicines for specific symptoms.
• Taking a warm bath.
• Getting a massage.
• Opting for comfortable attire to alleviate the gastrointestinal issues triggered by PMS, such as gas and pain.
• Adjusting work conditions if possible. If our work permits, we request to work from home during the most challenging days. This allows us to be in a comfortable environment, making it easier to manage some of our symptoms. We can have a hot drink from the thermos by our side all day, keep a blanket for added comfort, and facilitate access to the toilet as needed.
• Prioritizing rest.
• Incorporating short walks.
• Adhering to a diet focusing on complex carbohydrates, good fats, vitamins, and minerals, adequate hydration, healthy comfort food, and avoiding caffeine, alcohol, salt, or satisfying cravings with junk food.
• Informing those close to us of the discomfort we feel and asking for help if needed.

PMS affects the daily life of many people, and it is important to find specific solutions to deal with it. In any case, getting to know our body, listening to it, and taking care of it is the most important part of the whole process. Diet is another important weapon in our quiver for dealing with Premenstrual Syndrome and can go a long way in reducing symptoms.

BIBLIOGRAPHY

Siminiuc, R., & Ţurcanu, D. (2023). Impact of nutritional diet therapy on premenstrual syndrome. Frontiers in Nutrition, 10, 1079417. https://doi.org/10.3389/fnut.2023.1079417