{title}

Health & Nutrition >> Health Articles >> news article templatesTips >> How to relieve your PMS symptoms with food

How to relieve your PMS symptoms with food
With a few small changes, the benefits may surprise you

Ease pain and cramps

A low-fat vegetarian diet significantly reduced the intensity and duration of menstrual pain and cramps according to one study.

Taking a calcium supplement has also been shown to help.

Improve mood changes and depression
Drink less. Alcohol was positively associated with premenstrual anxiety and mood changes in
a recent study.

Eat more omega-3. Some research also suggests that the omega-3 fats in fish can help fight symptoms of anxiety and depression.

Reduce breast pain

Try linseed. Women who ate a muffin containing 25g of linseed (flaxseed) each day for six months experienced a significant reduction in breast pain in one US study. Reducing fat and avoiding caffeine may also help.

Relieve fluid retention

Drink more water. Perhaps surprisingly, you should drink plenty of water to avoid bloating.

Reduce salt in your diet. Replace salt in cooking with herbs and spices, avoid salty snack foods and choose low salt or no-added salt products when shopping.

Combat cravings

Try mini meals. Eat small regular meals containing low GI carbs
to maintain blood glucose
levels and prevent hunger
and overeating.

Prevent constipation

Keep regular with fibre from fruits, vegetables, wholegrains, legumes, nuts and seeds, and increase your fluid intake.
Regular exercise can also help.