Tackling Symptoms of PMS

Tackling Symptoms of PMS

Premenstrual syndrome has been troubling women since always. In general, women usually experience a number of symptoms 7-10 days before their period. The type and intensity of symptoms of PMS experienced can vary from one month to another.


white vs wholemeal bread_symptoms of pms
Swap white bread, white pasta and white rice and for whole grain alternatives.

About 40% of women with PMS experience cravings for sweet or starchy foods such us chocolates, candies, pastries, cakes, biscuits, toast, bread and pasta. According to studies, these women produce much higher levels of insulin during the 5-10 days before their period, in comparison with other times in their cycle. These larger amounts of insulin trigger episodes of hypoglycemia (low blood sugar) which causes sugar cravings.


  • Opt for foods that are rich in complex carbohydrates and lean proteins.
  • Avoid white bread, white pasta and white rice and opt for whole grain alternatives.
  • Eat more foods rich in the mineral chromium such us fish, wholegrains, nuts.

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bloating_symptoms of pms
Women who suffer from premenstrual bloating usually have too much of a hormone known as aldosterone.

Women who suffer from premenstrual bloating usually have too much of a hormone known as aldosterone during the premenstrual phase of their cycle. Aldosterone is connected to water retention, therefore you end up all puffed up. Too much stress and too much estrogen stimulate your body to produce an excessive amount of aldosterone. Normally the brain chemical dopamine helps to reduce the levels of aldosterone, but it’s been discovered that women with premenstrual bloating also have low levels of dopamine.


  • Reduce intake of salt and alcohol which encourage water retention.
  • Drink fennel, nettle and licorice tea, which are natural diuretics.
  • Eat food rich in magnesium, such us nuts, seeds and green leafy vegetables.

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acne_symptoms of pms
Oily skin, acne and feelings of anger suggest that testosterone may have climbed too high.

Oily skin, acne and feelings of anger and frustration suggest that testosterone may have climbed too high. This hormone is usually connected to males but it’s perfectly normal and healthy for women to produce small amount of testosterone every month. However, being too stressed and consuming too much caffeine can cause testosterone levels to become too high.


  • Find ways to decrease your stress and lighten your load.
  • Reduce caffeine, including chocolate, tea, coffee, colas and energy drinks.
  • Avoid foods high in saturated fat (red meat, cheese, butter, full fat yogurt) and opt for healthy omega-3 fats (krill oil, walnuts and flax seeds).

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Phytoestrogens plants_symptoms of pms
Eat more foods rich in phytoestrogens.

Anxiety, beside tension, irritability, mood swings and nervous tension, is one of the most typical symptoms of PMS. It’s now known that women suffering from premenstrual anxiety usually have too much estrogen or a high estrogen to progesterone ratio which leads to having high levels of adrenalin and noradrenalin. It’s this hormone and brain chemical pattern that causes these women to feel more ‘on edge’.



  • Eat more foods rich in phytoestrogens such us flaxseeds, miso, tempeh, soya yogurts, fennel and alfalfa.
  • Eat more foods that support liver function such as endive, onions, chicory, celery, garlic, and chicory.
  • Aim to get a quality night’s sleep.

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feeling depressed_symptoms of pms
During your premenstrual phase, you may also feel a little gloomy, confused and tearful.

During your premenstrual phase, if you are feeling a little gloomy, confused and tearful then it’s possible that your levels of estrogen have simply dropped too low. This drop in estrogen is thought to send serotonin (our happy brain hormone) plummeting which is why your mood takes a nosedive.


  • Exercise more because this helps improve serotonin levels.
  • Increase foods rich in tryptophan such as oats, cottage cheese, egg white, turkey and yogurt, because your body can covert this into serotonin.
  • Reduce alcohol, a well-known mood depressant.

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Written by Sarah Johnson

Sarah Johnson is a woman who lives and breathes fitness and healthy lifestyle. She is a regular visitor to the gym and has gained wealth of experience in toning and strengthening the body. In the evenings she likes to read a good detective novel.


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