Premenstrual syndrome refers to the physical discomforts many women experience in the days prior to the beginning of their monthly menstruation. Symptoms may include
headaches, tender breasts, bloating, irritability,
depression, and lack of energy.
Premenstrual syndrome symptoms are caused by an imbalance of the sex hormones estrogen and progesterone. Changes in diet can help alleviate the symptoms: eat small, frequent meals in the days prior to your period to stabilize blood sugar levels. Moderate exercise, during the week before a period is due, improves circulation and reduces
stress levels.
Recommended vitamins:
- Multivitamin
- Soy isoflavonoids: 40 to 60 mg daily
- Vitamin A: 5,000 to 10,000 IU daily
- Vitamin B-2 -- converts Vitamin B6 into its active form
- Vitamin B-6 (pyridoxine) -- regulates the levels of sex hormones (25 to 50 mg daily)
- Vitamin B-12 -- improves mood
- Vitamin C: 500 to 1,000 mg daily
- Vitamin D -- controls the absorption of calcium
- Vitamin E -- reduces symptoms (400 to 500 IU daily)
Recommended minerals:
- Calcium -- reduces headaches and pain and prevents mood swings (500 to 1,000 mg daily; older women should take 1,500 to 2,000 mg)
- Iron (organic): 10 to 15 mg of essential iron daily
- Magnesium -- relieves tender breasts (250 to 500 mg daily)
- Zinc -- needed to produce prostaglandins, which help to balance hormone levels (15 mg of elemental zinc, once or twice daily)
Recommended nutrients:
Foods to choose:
- Fresh fruit and vegetables
- Whole grains
- Pasta
- Oily fish
- Potatoes
- Peanuts
- Sunflower seeds
- Dandelion greens and leafy green vegetables
- Protein
Foods to avoid:
- Salty foods cause your body to retain water
- Excess colas, coffee, or caffeinated sodas -- deplete B vitamins, potassium, and zinc, and also increase sugar cravings.
- Fatty foods
- Dairy products
- Refined carbohydrates and sugar
