Prevention

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Can premenstrual syndrome (PMS) be prevented? Many women report benefits from a variety of lifestyle change including dietary changes, exercise and stress management. Dietary changes may include:

• Increasing calcium intake.

• Decreasing consumption of refined sugar.

• Decreasing or avoiding caffeine and nicotine, which act as stimulants and can increase tension and anxiety as well as interfere with sleep patterns; for some women, the severity of PMS symptoms increases as caffeine consumption increases.

• Decreasing alcohol consumption, which can act as a depressant. If you experience PMS, you may have an increased sensitivity to alcohol at certain points during your cycle.

• Decreasing salt intake and increasing water consumption to avoid water retention and bloating.

• Avoiding sodas, which contain high levels of caffeine, salt, sugar and/or artificial sweeteners, and drinking natural diuretics, such as herbal teas.

Ironically, some PMS symptoms you may experience, such as mood swings, irritability, bloating, hunger, carbohydrate cravings and fatigue may lead you to consume foods that actually aggravate the condition.

Premenstrually, you may crave either refined sugar (usually combined with chocolate) or fat (combined with salt). Generally, foods high in refined sugars and fat temporarily raise energy levels. But within several hours or less as your body metabolizes these foods, you may "crash," meaning you'll feel worse than before you ate them. Foods high in sugar content can also leave you feeling jittery.

To alleviate mood swings and fatigue, try adding more high quality, complex carbohydrates to your diet such as:

• Whole grain breads, pastas and cereals
• Potatoes (baked or sweet)
• Rice (preferably brown or wild)
• Fresh vegetables, particularly corn and peas, such as chickpeas and lentils
• Fresh fruits

These complex carbohydrates help keep blood sugar levels even while providing your body with a long-lasting source of energy.

It's not uncommon for your appetite to increase just before your period begins. To combat the munchies and extra weight gain, try eating smaller, low-fat healthful meals using the food choices listed above.

Make sure you include adequate calcium in your diet; calcium may help prevent irritability, anxiety and other PMS symptoms. Good sources of calcium include:

• Low-fat milk and milk products like yogurt, ice cream and cheese
• Broccoli
• Dark greens (like turnip greens)
• Green or red cabbage (raw)
• Cooked collards
• Salmon and sardines
• Soy products, such as tofu and soy milk
• Calcium-fortified orange and grapefruit juices

Another good way to prevent PMS symptoms is through regular exercise -- at least 20 minutes of vigorous exercise such as running or jogging at least three days a week, or at least 30 minutes of moderate activity, such as brisk walking, at least four times a week. Exercise helps:

• Increase endorphin and serotonin production, brain chemicals that may help decrease pain and discomfort and improve mood, respectively
• Decrease stress and anxiety
• Increase REM sleep

Other lifestyle changes that will help you control PMS include:

• Sleeping consistent hours
• Establishing a bedtime routine to help cue body and mind for sleeping
• Keeping a PMS symptom checklist, also called a menstrual cycle diary, to identify when symptoms and which symptoms occur so you can be prepared for them