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Controlling PMS with Nutrition

August 7, 2006

Premenstrual syndrome starts as many as 14 days before a woman’s period. While there is no evidence of any links between PMS and nutritional deficiencies, you may be able to control PMS by what you eat:

• Some research indicates calcium may help reduce fluid retention and regulate mood-related brain chemicals. In any case, consider boosting your calcium intake. It is essential for lifelong bone health and most women don’t get enough of it in their daily diet.
• Phytoestrogens are naturally occurring plant estrogens that may help relieve some PMS symptoms. They are found in tofu, tempeh, soy milk and other soy foods. Science hasn’t yet determined how much phytoestrogen you need or exactly how phytoestrogens interact with other hormones. Still, foods containing phytoestrogens are worth enjoying for their potential health benefits.
• For water retention, a general guideline is to limit sodium intake to 2,400 milligrams per day; for most women there is no need for further limits (unless there are medical reasons to do so). And do not limit your fluid intake.

General guidelines for good health may help you cope with PMS. Eat an overall healthful diet, live an active lifestyle, relax and get plenty of sleep.

 Produced by ADA’s Public Relations Team