17 Foods for PMS
PMS stands for premenstrual syndrome which is defined as life-disrupting physiological and psychological changes in the luteal phase of the cycle. Symptoms include cramps, bloating, headaches, nausea, fatigue, and mood swings. After the menstrual cycle begins, symptoms typically disappear. PMS can be predicted due to hormone imbalances with estrogen and progesterone, specifically high estrogen and low progesterone. During the start of the luteal phase, which occurs after ovulation, progesterone is increasing, but if pregnancy doesn’t happen, progesterone will drop by the end of the phase. This drop-in progesterone may be more extreme for some women and this causes estrogen to increase rapidly. Additionally, this hormone imbalance can be caused by other factors such as stress. This extreme shift in hormone levels could be the cause of PMS symptoms. There is a solution though because here is a list of 17 foods for PMS.
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Here are 17 foods for PMS:
1. Salmon
Salmon is one of the foods for PMS because it contains omega 3s. Omega 3s have anti-inflammatory properties that can help balance out prostaglandins that are anti-inflammatory products produced in the body. When produced in higher amounts, it can mean more severe cramping.
The best-absorbed forms of omega-3s are called DHA and the EPA. They are found in fatty fish like salmon, sardines, and also fish oil supplements. While there are plant foods that contain omega-3s like walnuts, chia seeds, hemp seeds, and flaxseeds, these contain the form called ALA, which does not convert to DHA and EPA that well. Since we need these essential nutrients, for vegans or those who don’t eat fish, you can get enough by taking an algae-based omega-3 supplement, a plant-based alternative for fish oil.
2. Almonds
Almonds are another one of the foods for PMS. They are high in vitamin e, a fat-soluble vitamin with antioxidant and estrogen detoxification properties. If high estrogen is a cause of your menstrual cramps, consuming almonds as one of the foods for period pain is a great idea.
Magnesium is also highly abundant in nuts. Many of us have low magnesium levels, but it goes unrecognized in clinical medicine because levels are rarely evaluated. You can think of magnesium as our calming and relaxing mineral. It helps to loosen tight muscles, maintain our muscles’ health, prevent migraine headaches, balance blood sugar, ease anxiety due to its role in our stress response, and ease menstrual cramps.
3. Broccoli Sprouts
DIM stands for diindolylmethane and it is a naturally occurring compound in broccoli sprouts, a cruciferous vegetable. DIM lowers total estrogen by improving estrogen detoxification. If we aren’t correctly detoxifying estrogen and eliminating it, then it can build up in the system and can contribute to menstrual cramps. Additionally, cruciferous vegetables are high in fiber, which detoxifies excess estrogen that could contribute to period pain. This is why broccoli sprouts are one of the foods for PMS.
4. Ginger
Due to its anti-inflammatory properties, another one of the foods for PMS is ginger. Ginger can be effective for period cramp relief because of its use as an anti-inflammatory and because it can reduce pain as much as a common NSAID such as ibuprofen. For an effective amount, drink about 4 cups a day. Ginger reduces prostaglandins production, which in return reduces common symptoms associated with PMS such as cramps, mood swings, and headaches. This is why ginger is one of the foods for period pain.
5. Cinnamon
Cinnamon can help to reduce period pain and cramping, making it one of the foods for PMS. A study looked at cinnamon's effect on relieving period pain found that cinnamon can reduce the severity of menstrual cramps. Participants took 1000 mg of cinnamon during the first three days of their menstrual cycle for two consecutive cycles and symptoms were significantly reduced compared to the control group. In addition, cinnamon is a powerful ingredient to help balance out blood sugar to improve insulin sensitivity. This is important because, over time, imbalanced blood sugar can cause inflammation, leading to worsened hormone levels.
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6. Turmeric
Curcumin is the bioactive ingredient in turmeric, making it one of the foods for PMS. Curcumin is best known for its anti-inflammatory and antioxidant properties. It helps to reduce inflammation and scavenges free radicals that can damage cells. Moderate or severe cramping can be an indication of inflammation in the body. The antioxidant effects are beneficial to reduce the internal stress response which can balance out progesterone and estrogen, which results in decreased prostaglandins.
Curcumin is not absorbed well in the bloodstream. Combining turmeric with black pepper or looking for curcumin supplement formation with black pepper or piperine can enhance curcumin absorption. Piperine is the bioactive compound found in black pepper that has been shown to increase the absorption of curcumin.
7. Ground Flax
Ground flaxseed is one of the foods for PMS due to its phytoestrogen component. Flaxseed contains dietary lignans, which help to inhibit enzymes involved in estrogen metabolism, and are a type of phytoestrogen (plant estrogen). Phytoestrogens exert a weak estrogenic effect, so in the case of high estrogen in women, the phytoestrogens can inhibit the existing estrogen’s function which will lower estrogen naturally. It is important to note that flaxseed should be consumed as ground or milled because the whole seed contains a natural coating that our body can not digest fully. To get the most benefit out of flaxseed, pour it in a food processor and blend until it forms a powder, and then you can add it to oatmeal, yogurt, smoothies, or pancakes.
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8. Peppermint Tea
Peppermint is another one of the foods for PMS due to its muscle relaxant effects. The active ingredient menthol is great for so many inflammatory problems. A study found that the administration of peppermint is beneficial for reducing the pain of the cramps and add as well as the duration. A mechanism for this is that menthol is well known for its ‘cooling effect’. This effect is due to the body’s 'cold receptor' TRPM8 which, when bound to menthol causes calcium to be released. The release of calcium explains peppermint’s antispasmodic properties to relax the smooth muscle.
A study looking at the effect of peppermint on period pain found that it helped to reduce the severity of pain and improve menstrual-related symptoms. The study concludes that peppermint is advised for treating dysmenorrhea (period pain) and has decreased side effects compared to medicinal drugs.
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9. Pumpkin Seeds
Pumpkin Seeds are another one of the foods for PMS. They are rich in zinc, essential fats, and protein. Zinc is a mineral that helps to preserve egg quality and promote ovulation. Researchers have found that when an egg is released, zinc discharge follows the egg into fertilization and promotes cell growth. The essential fats in pumpkin seeds are high in omega 3s, and as mentioned previously, are anti-inflammatory and decrease cramping from reducing prostaglandin activity. The protein benefit in zinc is noted from the essential amino acid tryptophan. Tryptophan is shown to help improve mood because it is a building block for serotonin, one of our feel-good neurotransmitters. This effect will help reduce negative emotions about cramps when you eat pumpkin seeds.
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10. Brown Rice
Brown rice is high in vitamin B6 making it one of the foods for PMS. B6 is a powerful vitamin for cognitive development, gluconeogenesis, lipid metabolism, and hormone balance A study found that supplementation of B6 could stabilize hormone levels in estrogen dominance cases. In addition, B6 supports hormone detoxification, which can reduce recirculating estrogen that should have been excreted. Furthermore, B6 can also help regulate mood chemicals, called neurotransmitters which have an effect on hormones too.
11. Leafy Greens
Leafy greens are one of the foods for PMS because of their vitamin A and iron content. Examples of leafy greens are kale, spinach, arugula, bok choy, and romaine. Sufficient vitamin A has been found to boost egg quality and to promote ovarian cell division growth in the early stages of conception. Additionally, they found that vitamin A may be compulsory to initiate the cell division due to a study that found that vitamin A deficient women had low levels of a certain gene that acts in meiosis (cell division). Furthermore, the iron within the leafy greens can help replenish lost stores from the blood you lose in heavy menstruations caused by hormone imbalances. For these benefits on fertility, the vitamin positively impacts hormone balancing, which can improve period pain.
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12. Dark Chocolate
Another one of the foods for PMS is dark chocolate. Now keep in mind there must be at least 70% cocoa in the chocolate to be considered dark. Small contractions cause cramps in the uterus, which function to help excrete the endometrial lining. These contractions happen when the smooth muscle of the pelvic region tightens. You can think of magnesium as our calming and relaxing mineral. It helps to loosen tight muscles, maintain our muscles' health, prevent migraine headaches, balance blood sugar, ease anxiety due to its role in our stress response, and relieve menstrual cramps. A study found that magnesium supplementation was linked with an inverse relationship to endometriosis risk, which is a condition defined with life-disrupting period pain.
13. Citrus
Citrus fruits are high in vitamin C, making them one of the foods for PMS. Vitamin C is a water-soluble vitamin that has many beneficial functions like improving immune function, creating scars for wound healing, and helps maintain tissue and skin integrity. A study found that vitamin C was associated with higher progesterone levels in perimenopausal women when they were typically low. Additionally, another study found that pregnancy rates increased and progesterone levels increased in those who supplemented with vitamin C and had luteal phase defect (shortened luteal phase). Food sources include citrus fruits, strawberries, kiwi, bell peppers, and broccoli.
14. Berries
Berries contain a host of antioxidants, which is why they are one of the foods for PMS. Oxidative stress damages cells and reduces their ability to function, especially when trying to conceive. Increased amounts of oxidative species cause the body to make an inflammatory response and to raise stress levels. Reactive oxygen species or ROS enters the body daily through many different avenues; these ROS have very high energy levels and can damage cell functionality. Our body responds by sending antioxidants to get rid of the ROS. Oxidative stress occurs when there is an imbalance in this system, either too many ROS or not enough antioxidants. Our body can make certain antioxidants on its own. Still, if we consume them through the diet, the antioxidants are more readily available to get rid of the ROS and decrease oxidative stress. Managing this oxidative stress through consuming antioxidants from berries makes it one of the foods for PMS.
15. Carrots
Carrots are another one of the foods for PMS. They are highly efficient in aiding in estrogen detoxification to stabilize hormone levels. The estrogen detoxification system makes sure that estrogen gets excreted accordingly and doesn’t recirculate in the body. The high estrogen from recirculation can be the cause of many hormonal imbalances causing prostaglandins to rise. Carrots have also been shown to decrease breast cancer risk associated with high estrogen levels.
16. Yogurt
Yogurt is a probiotic which is one of the foods for PMS. Yogurt is fermented dairy milk and made by adding live cultures into the milk that will ferment the milk sugar called lactose. This process will create lactic acid, and since the pH of it, is so much lower than the pH of normal milk, this will make the milk curdle to thicken as a yogurt texture. Yogurt is high in magnesium, calcium, protein, b vitamins, and phosphorus, all of which positively impact hormone function, metabolism, gut health, and PMS. Natural yogurt is actually pretty bitter, unlike many yogurts you buy at the store, containing many added sweeteners. Greek yogurt is a more concentrated form of yogurt because it is strained more times and there is less liquid fat than normal yogurt. The fat in yogurt is essential to properly absorb all of the other nutrients and vitamins in it. Yogurt also has all of the great gut health benefits which help to maintain a good gut microbiome to aid in hormone balance.
17. Avocado
Healthy fats are in avocados which makes it one of the foods for PMS. It has been shown that healthy fat consumption, specifically polyunsaturated fats in avocados, was associated with balancing progesterone and estrogen while decreasing anovulation. This means that avocados can balance estrogen because they increase ovulation, signifying fertility and optimal hormone levels.
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