Premenstrual Syndrome - Lifestyle Changes

Highlights	Risk Factors	Other Treatments
Introduction	Complications	Medications
Symptoms	Treatment	Resources
Diagnosis	Lifestyle Changes	References
Causes	Therapy

Lifestyle Changes

A healthy lifestyle, including regular exercise and a healthy diet, is the first steptowards managing premenstrual syndrome. For many women with mild symptoms, such a lifestyle is sufficient to control symptoms.

Dietary Factors

The general guidelines for any healthy diet are recommended. This includes eating plenty of whole grains and fresh fruits and vegetables and avoiding saturated fats and commercial junk foods. Making dietary adjustments starting about 14 days before a period may help some women with premenstrual syndrome.

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Fluid. Drinking plenty of fluids (water or juice, not soft drinks or caffeine) may help reduce bloating, fluid retention, and other symptoms.

Frequent Small Meals of Complex Carbohydrates. In one major analysis of dietary changes involved with PMS, only increasing carbohydrate intake was found to be helpful. Carbohydrates increase blood levels of tryptophan, an amino acid that converts to serotonin, the brain chemical important for feelings of well-being. Such meals should be high in complex carbohydrates, which are found in whole grains and vegetables. (Complex carbohydrates should always be preferred over simple carbohydrates found in sugar and starch-heavy foods, such as pastas, baked goods, white-flour products, and potatoes.)

Experts suggest eating frequent small meals with no more than three hours between snacks. It is very important to avoid overeating during these times. Unfortunately many women not only overeat during this phase but they tend to eat sugar-rich foods or high-fat salty snack foods--the worst choices for PMS. Studies in fact indicate that overeating such foods worsens some PMS symptoms, including water retention and negative moods.

Low-Fat, High-Fish Diets. A 2000 study reported that women who followed a low-fat vegetarian diet for two menstrual cycles experienced less pain and bloating and a shorter duration of premenstrual symptoms than those who ate meat. Women who are losing too much blood, however, may need meat to help maintain iron levels. Choosing more fish and eggs may be a helpful alternative.

More than one study has reported less menstrual pain with a higher intake of omega 3 fatty acids (fat compounds found in oily fish, such as salmon and tuna). In another, supplements of fish oil appeared to reduce heavy bleeding in adolescent girls.

Salt Restriction. Limiting salt may help bloating. One study found that restricting salt does not alleviate bloating or other symptoms, but salt reduction in the study was modest and may have been too small to effect improvement.