The mood swings have set in, you have tender breasts, headaches and maybe some swollen ankles. Know these symptoms all to well? That’s right, it's PMS (premenstrual syndrome). Don’t be alarmed, you’re not the only one. Three quarters of women suffer from PMS at some stage in their life.
Your man may think that PMS is all in the mind and something that you should be able to manage each month. This definitely doesn’t help the situation as sympathy and support is needed during this time. But what might be the cause of these problems?
People with PMS have lower levels of serotonin in the brain. Serotonin is important in determining mood. Doctors can prescribe drugs (Prozac) that maintain or increase serotonin levels and these are often effective. Chocolate increases serotonin levels, but sadly not to the same extent as Prozac. So you can't stick to a chocolate diet, however evidence shows that diet does play a role in PMS.
Simple lifestyle changes are the first thing to look at. A reduction in alcohol, caffeine and salt intake are prescribed for PMS management, along with stress avoidance and relaxation. It is also important to have foods with a low GI, as these help to maintain blood sugar levels and boost serotonin levels. So for those of you who have cravings for sugary food, it's best to avoid these foods as they have a high GI and cause rapid spikes and dips in blood sugar levels. Instead, try to include wholegrain breads and cereals, pasta, low fat dairy products, fruit and sweet potatoes in your diet.
Vitamins and minerals are also important, with vitamin B6 being involved in the body's production of serotonin. Vitamin B6 is found in fish, chicken, green beans, bananas and wheatgerm. Calcium has also been found to reduce the symptoms of PMS, and seeing vitamin D assists in the absorption of calcium, foods high in vitamin D (oily fish, beef liver, eggs and milk) are important too. If you suffer from PMS why not make sure you are including all of the essential nutrients in your diet.
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