What foods to take to relieve premenstrual symptoms?

Premenstrual syndrome includes all the symptoms that many women experience during the days preceding the onset of menstruation. The consumption of iron-rich foods may reduce the risk of premenstrual symptoms.

In addition, it is important to take foods rich in vitamin B, C, E; as well as slow absorption carbohydrates, potassium or magnesium. Therefore, taking care of the diet is essential to avoid premenstrual syndrome, although some traditional remedies can also be applied.

The different sections of this article have been assembled into the following table of contents.

What is premenstrual syndrome?

Premenstrual syndrome (PMS) is the set of symptoms that some women experience in the days leading up to the onset of menstruation. Premenstrual discomfort usually begins around the time of ovulation, i.e., around day 14 of the menstrual cycle.

The duration of premenstrual symptoms usually lasts for about 2 days after the menstrual period. Among the most frequent manifestations of premenstrual syndrome are the following:

• Gases
• Breast tenderness and/or pain.
• Nervousness.
• Headaches.
• Mood swings.
• Insomnia.
• Alteration of libido.
• Fatigue
• Fluid retention.
• Acne.

Premenstrual symptoms

Although these symptoms usually disappear, some women suffer very intense and disabling premenstrual signs every month. This is what is known as premenstrual dysphoric disorder(PMDD).

Reducing symptoms with iron

A fairly common symptom after the onset of menstruation is feeling more tired than usual. This is related to the amount of iron in the body since it may decrease due to menstrual bleeding.

Iron is a mineral whose function is to manufacture red blood cells, which are in charge of transporting oxygen. Thus, if the amount of iron in the body is insufficient, not enough red blood cells will be generated and, as a consequence, the woman will feel more tired.

Fatigue due to iron deficiency

There are several scientific studies linking iron deficiency to PMS symptoms. This means that a woman will have more discomfort prior to menstruation if her iron levels are low. Therefore, the consumption of iron foods and supplements could be a possible solution to alleviate premenstrual discomfort.

Foods rich in Fe

As mentioned above, menstruation leads to a reduction in iron levels in the body. For this reason, it is recommended to increase the intake of certain foods to boost iron levels during menstruation and reduce premenstrual symptoms:

• Cocoa.
• Pumpkin and sesame seeds.
• Nuts such as walnuts, cashew nuts, hazelnuts and peanuts.
• Thyme, basil, parsley, mint, cumin, oregano, coriander.
• Spinach.
• Dried apricots.
• Red meat.
• Lentils.
• Tofu.
• Raisins.

Food sources of iron (Fe)

In addition, vitamin C allows a better absorption of iron. It is advisable for women to consume fruits such as kiwis, lemons, oranges and grapefruit.

Although more studies are still needed, iron intake could also be related to the production of serotonin, a molecule involved in many processes in the body and brain.

Other foods to prevent premenstrual syndrome

Although consuming iron-rich foods during the menstrual cycle is important, other foods can also be considered to help relieve premenstrual syndrome. Some of them are listed below:

• Carbohydrates: such as whole grains, nuts or seeds that provide a gradual energy supply and influence serotonin levels.
• Vitamins: vitamin B present in bananas, oats or green leafy vegetables interferes with the functioning of the nervous system. In addition, the vitamin E contained in virgin olive oil or avocado helps relieve breast tenderness and premenstrual cramps.
• Omega-3 fatty acids: oily fish, nuts and seeds.
• Potassium: bananas and dates are a rich source of potassium.
• Magnesium: reduces fluid retention associated with premenstrual syndrome. For this reason, almonds, cashew nuts, peas, brown rice, etc. should be consumed.

Diet to relieve premenstrual symptoms

Another aspect to take into account to counteract premenstrual syndrome is to avoid eating foods rich in fats or foods with high sugar content. The consumption of caffeinated beverages is also not indicated.

Home remedies for PMS

While leading a healthy lifestyle and following a balanced diet are the first approach to premenstrual symptoms, there are some natural remedies that provide beneficial anti-inflammatory effects for premenstrual symptoms. Many plants contain compounds that help reduce premenstrual symptoms. In fact, herbs have long been used as natural remedies for premenstrual symptoms, especially in Europe and Asia:

• St. John's wort: often prescribed for mild depression, it can help moderate the moodiness and sadness that sometimes accompanies PMS.
• Evening primrose oil: used to relieve breast pain, bloating, irritability, mood swings and anxiety related to PMS.
• Chaste tree or agnocastus: relieves menstrual pain and breast pain, as it regulates and normalizes blood circulation and balances hormonal fluctuations.

Natural remedies for premenstrual symptoms

In addition, the application of heat or acupuncture may also help PMS, as may muscle relaxation and/or deep breathing techniques. However, it should be kept in mind that no remedy is a miracle cure and it is possible that a woman may continue to experience premenstrual symptoms despite following a proper diet. [frequently-asked questions]

Suggested for you

If in addition to taking care of your diet you would like to know other tips to reduce your menstrual cramps, we recommend reading this article: Is menstrual pain normal? Remedies to relieve period pain.

On the other hand, there are women who suffer from migraines when they get their periods. If this is your case and you would like to read more information about this, we invite you to click here: What is the relationship between migraines and menstruation in women?

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