Diet and Premenstrual Syndrome (PMS) 

It is commonly accepted that making nutritional changes will help treat the symptoms of PMS. An active decision to modify your diet gives a physiological benefit as well as addressing some of the potential causes of PMS symptoms.

Scientists don't know exactly how diet impacts PMS. But some research has shown that increasing complex carbohydrates before menstruation helps increase the levels of the neurotransmitter serotonin, a deficiency of which has been linked to PMS-related depression. Although complex carbohydrates (such as those found in whole grains and vegetables) are good to eat during PMS, simple carbohydrates (such as those found in sugary snacks and white bread) can actually increase water retention, irritability and other PMS symptoms.

Experts also recommend that menstruating women take vitamins, especially a daily multivitamin containing folic acid (which is essential for the growth of the fetus should conception occur) and a calcium supplement with vitamin D (which helps bones stay strong and may also help alleviate PMS symptoms). Some researchers think Vitamin B6 may ease symptoms, particularly depression, but its effectiveness has not been clinically proven, and very high doses (500 mg to 2,000 mg daily) can cause nerve damage.

Dieticians sometimes recommend that women who are experiencing PMS eat several small meals throughout the day rather than three big meals. Eating a lot of food at once can cause blood sugar to swing up and down, which some people believe might exacerbate PMS symptoms.

Experts say that certain foods should be avoided:

• Caffeine, because it can increase irritability, nervousness and insomnia
• Alcohol, because it can act as a depressant
• Salt, because it can increase water retention and bloating
• Women should also avoid nicotine because, in addition to its other health risks, it can affect PMS symptoms much like caffeine.

A 2005 study found that women who ate a diet rich in vitamin D and calcium had less of a risk of developing PMS than women who didn't eat these nutrients. To see a benefit, the women in the study had to eat at least 1,200 milligrams of calcium and 400 IU of vitamin D each day. Researchers don't know exactly why vitamin D and calcium warded off PMS symptoms, but they say it may have something to do with calcium's effect on the hormone estrogen during the menstrual cycle.

Eating plenty of fiber-rich foods is particularly important in maintenance or restoration of healthy estrogen levels. It is interesting that there has been a study that compared vegetarians with women that have a mixed diet, which showed that blood estrogen levels were significantly lower in the vegetarian women than in the omnivorous women. High levels of oestrogen (Hyperestrogenism) may also be improved with the addition of the probitic Lactobacillus acidophilus, which appears to help metabolize estrogen properly in the bowel.

The best sources of fiber are whole grains, legumes, root and leafy vegetables, fresh fruits, nuts and seeds. Cruciferous vegetables, in particular, contain an important substance called indole-3-carbinol, a compound that can actually alter estrogen metabolism in a positive manner.

Research has also shown soy is an excellent source of phytoestrogens, plant-derived estrogens which have weaker effects in the body, which can reduce the body's need to manufacture its own estrogens.

Reducing animal protein in the diet may alter the way you digest dietary fat. There is a theory that animal fats may increase populations of bacteria in the intestine that break up complex estrogens into types that are then avaible in the blood stream so that instead of  eliminating them they are reabsorbed. A diet lower in animal fats and higher in omega-3-rich fish and vegetarian proteins may also help reduce the likelihood of increased levels of some of the other metabolites indicated in the causes of PMS. 

Dietary fats should include the essential fatty acids and can be obtained from using a mixture of various natural oils and oil-containing foods from the omega-6 (e.g., sesame, sunflower and soy) and omega-3 (e.g., cold-water fish, pumpkin seed and flaxseed) varieties. Many of these foods and oils also contain a combination of the fatty acids.
Natural Remedies For PMS

Current research on PMS focuses on natural progesterone. The most common form of natural progesterone is found in the wild yam. This yam contains a sterol called diosgenin, which can be converted into progesterone. Currently many nutritionally oriented physicians are recommending natural progesterone creams not only in the treatment of PMS, but within protocols for other hormone-related conditions including menopause and osteoporosis.

A number of popular herbs are also helpful tonics. They include:

• Dong quai (Angelica sinensis): Contains phytoestrogens, substances that have regulatory action on estrogen activity.
• Black haw (Viburnum prunifolium) and Cramp bark (V. opulis): In their beneficial actions, both can act as antispasmodics, uterine sedatives and an emmenagogue (helps promote menstrual flow).
• Raspberry leaf (Rubus idaeus): A traditional strengthening and tonifying herb, it can help relax uterine muscles. 
• Black cohosh (Cimicifuga racemosa): Another estrogenic herb that promotes healthy menstruation; soothes irritation and congestion of the uterus, cervix and vagina; and acts as an anti-inflammatory agent.