The Role of Essential Nutrients in Managing PMS Symptoms
Adding nutrient-rich foods to your diet, prioritizing calcium sources, incorporating magnesium and vitamin B6, and consuming omega-3 fatty acids can help manage PMS symptoms.
Premenstrual syndrome (PMS) is a common condition that affects many women during their reproductive years. The symptoms of PMS can range from mild to severe, impacting a woman's physical and emotional well-being. While the exact cause of PMS is still not fully understood, research suggests that nutritional deficiencies may play a role in the development and severity of PMS symptoms. In this blog post, we will explore the role of essential nutrients in managing PMS symptoms, discuss how these nutrients can alleviate specific symptoms, provide examples of foods rich in these nutrients, and offer practical tips for incorporating them into your diet.
Understanding PMS Symptoms
Common PMS Symptoms
PMS symptoms can vary from woman to woman but may include bloating, breast tenderness, mood swings, irritability, fatigue, and food cravings.
Impact of Nutritional Deficiencies
Nutritional deficiencies can contribute to the severity of PMS symptoms by affecting hormonal balance, neurotransmitter function, and overall well-being.
Essential Nutrients for Managing PMS Symptoms
1.Calcium:
Calcium helps regulate muscle and nerve function, which can reduce muscle cramps and mood swings associated with PMS. Good sources of calcium include dairy products, leafy greens, fortified plant-based milk, and sesame seeds.
2. Magnesium:
Magnesium has a calming effect on the nervous system and can alleviate mood swings, irritability, and fluid retention. Foods rich in magnesium include nuts, seeds, legumes, whole grains, and dark chocolate.
3. Vitamin B6:
Vitamin B6 plays a crucial role in serotonin synthesis, a neurotransmitter that affects mood. Increasing vitamin B6 intake can help reduce depressive symptoms and mood swings. Foods such as bananas, avocados, poultry, fish, and chickpeas are good sources of vitamin B6.
4. Omega-3 Fatty Acids:
Omega-3 fatty acids have anti-inflammatory properties and may help reduce breast pain, bloating, and mood swings. Fatty fish like salmon and sardines, flaxseeds, chia seeds, and walnuts are excellent sources of omega-3s.
Tips for Incorporating Essential Nutrients into Your Diet
1.Balanced Meals:
Include a variety of nutrient-rich foods in your meals to ensure you are getting a wide range of essential nutrients. Focus on incorporating calcium-rich dairy or plant-based alternatives, magnesium-rich nuts and seeds, vitamin B6-rich foods, and omega-3 fatty acids from fish or plant-based sources.
2. Snack Smartly:
Choose healthy snacks that are rich in essential nutrients. For example, have a handful of almonds for magnesium or enjoy a yogurt with berries for calcium and vitamin B6.
3. Meal Planning:
Plan your meals to ensure you are consistently getting the essential nutrients needed to manage PMS symptoms. Consider incorporating recipes that include foods rich in calcium, magnesium, vitamin B6, and omega-3 fatty acids.
4. Consider Supplements:
If it's challenging to meet your nutrient needs through diet alone, consult with a healthcare professional about the possibility of taking supplements to fill any nutritional gaps.
SUMMARY
Managing PMS symptoms involves a holistic approach that includes proper nutrition. Essential nutrients such as calcium, magnesium, vitamin B6, and omega-3 fatty acids play crucial roles in alleviating specific PMS symptoms. Including a variety of nutrient-rich foods in your diet, focusing on calcium-rich sources, incorporating magnesium-rich foods and vitamin B6, and consuming omega-3 fatty acids from fish or plant-based sources can help manage PMS symptoms. Remember to consult with a healthcare professional before making any significant dietary changes or introducing supplements.
Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.
At SocialBoat, we offer custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.
REFERENCES
- Rasheed P, Al-Saad D, Al-Sulaiman A. Understanding Premenstrual Syndrome: A Comprehensive Review. Frontiers in Neuroscience. 2019;13:1106.
- Chocano-Bedoya P, Manson JE, Hankinson SE, Willett WC, Johnson SR, Chasan-Taber L, et al. Dietary B vitamin intake and incident premenstrual syndrome. Am J Clin Nutr. 2011;93(5):1080-1086.
- Bertone-Johnson ER, Hankinson SE, Bendich A, Johnson SR, Willett WC, Manson JE. Calcium and vitamin D intake and risk of incident premenstrual syndrome. Arch Intern Med. 2005;165(11):1246-1252.
- Majeed R, Majeed S, Narayanan NK, Nagabhushanam K. A pilot, randomized, placebo-controlled, double-blind study to evaluate the efficacy of a novel Boswellia serrata extract in patients with symptoms of premenstrual syndrome. Food Science & Nutrition. 2019;7(7):2296-2304.
- PMS Comfort. 5 Foods High in Omega-3 Fatty Acids for PMS Relief. Available at: https://www.pmscomfort.com/pms-diet/pms-relief-omega-3-fatty-acids.aspx. Accessed 29 June 2023.