While the prevention or avoidance of premenstrual syndrome is not possible, it is very possible to decrease overall signs and symptoms with dietary and lifestyle changes. It is true that even minor changes to your diet and lifestyle can be cause for natural decreases in premenstrual syndrome symptoms.
Healthy FoodsIt is commonly recommended that complex carbohydrates be consumed instead of simple carbohydrates. Complex carbohydrates are commonly located in many healthy foods including vegetables, fruits, and whole grain products. In addition to a healthy lifestyle, a healthy diet can improve overall general health and decrease premenstrual symptoms. These foods also happen to contain a variety of vitamins and minerals.
Vitamins and MineralsOne common recommendation for the decrease of overall symptoms of premenstrual syndrome in addition to a healthy diet is an increased intake of calcium. Calcium is a mineral required by the body for a variety of functions, including bone strength. In addition, the mineral magnesium has been associated with premenstrual syndrome. Magnesium is required by cells and serves roles involving energy production and transport. Vitamins E and B6 have also been correlated with decreased symptoms.
Saturated FatsThe presence of excessive amounts of saturated fats in the diet is correlated with certain impacts on the hormonal balance within the body. The inability of the body to properly regulate and balance hormones is associated with cause for the development of certain signs and symptoms of premenstrual syndrome. Typically, saturated facts are located in red meat and dairy products. It is also important to limit trans fats in the diet. Trans fats must be metabolized (processed) by the liver, and causes a decreased ability for the balance of hormone levels. Trans fats are most often consumed through products such as margarine and many processed or fried foods.
Refined CarbohydratesResearch has shown that the presence of sugar (refined carbohydrates) can make it more difficult for the body to process estrogen. There are strong correlations between women that consume less refined carbohydrates and decreased signs and symptoms of premenstrual syndrome.
SaltExcessive intake of salt in the diet can lead to bloating and swelling. The presence of bloating and swelling only seems to aggravate the signs and symptoms of premenstrual symptoms for most individuals. It should be noted that the majority of processed foods contain high amounts of salt. Another suggestion to decrease bloating and fluid retention associated with premenstrual syndrome is to eat several smaller meals daily. By eating smaller amounts more frequently, you are decreasing the risk for development of these symptoms.
Caffeine and AlcoholCaffeine is capable of suppression of certain neurotransmitters. This suppression can cause worsening of certain symptoms of premenstrual syndrome. It is also a stimulant that can increase certain symptoms including anxiety, depression, headaches, insomnia, irritability and nervousness. Similarly, alcohol also has negative effects on premenstrual syndrome symptoms, as it interferes with the proper absorption of vitamins and minerals in addition to upsetting the balance of blood glucose levels. Alcohol should only be utilized in moderation.