Almost every woman experiences one or more premenstrual symptoms at some point in her life.
When the symptoms begin to interfere with daily routines, it is considered to be premenstrual syndrome.
Women who exercise regularly are less likely to suffer from premenstrual syndrome.
Daily exercise helps to reduce the symptoms in those who do.
There are over hundreds of different symptoms including physical, mental, and emotional changes.
The most common physical symptoms include bloating and weight gain, painful breasts, back pain, headaches, acne, constipation, joint pain, etc.
As for mental and emotional changes related to premenstrual syndrome include mood swings, depression, fatigue, anxiety, nervousness, lost of concentration, memory loss, craving for chocolates, sweets and carbohydrates.
Here are several diet tips to premenstrual syndrome: 1) Limit consumption of sugar, which causes water and salt retention and increases urinary output.
Sugar can also cause mood swings because of a sharp rise and fall in blood sugar levels.
2) Limit salt to reduce water retention, especially during premenstrual days.
3) Avoid caffeinated soft drinks, coffee, tea, and chocolate.
All of these contain a chemical that can lead to breast tenderness and pain.
4) Limit dairy intake to no more than two servings a day.
5) Eat complex carbohydrates such as whole grains, beans and green leafy vegetables.
Complex carbohydrates help to keep blood sugar levels steady.
6) Avoid food that contains trans fat.
7) Eat more fiber.
Fiber helps to clear excess estrogen from the body and regulates appetite.
8) Increase intake of essential fatty acids by eating nuts and seeds.