7 ways to manage PMS with food and fitness

More than 150 symptoms, from cramps to cravings, have been linked with premenstrual syndrome (PMS). To help find some relief, try out these seven ways to cope with the pains and problems of PMS through diet and exercise.

• Although no food can prevent PMS, certain substances in food may offer relief from some of the symptoms
• To handle symptoms, doctors advise a balanced diet combined with exercise
• Women should eat regular, moderate meals, spaced through the day, based on a combination of whole grains, legumes, vegetables and fruits
• Complex carbohydrates can help by increasing production of serotonin, a brain chemical that regulates mood
• Foods with a lower glycemic index are best because they raise blood sugar levels more slowly, helping to control appetite and possibly cravings
• Fats, highly refined foods and caffeinated drinks should be avoided and sodium intake should be reduced
• Alcohol can trigger or worsen many symptoms and so should be avoided in the days before menstrual periods

• Calcium may help reduce mood disturbances, cramping and bloating resulting from PMS
• Some researchers believe PMS symptoms may be the result of low calcium levels, the symptoms of which are very like the symptoms of PMS
• Best calcium sources include dairy products, fortified soy beverages, canned salmon or sardines and leafy greens

• Women with PMS often have low magnesium levels, which may predispose them to PMS-induced headaches and depression
• Foods rich in magnesium include sunflower seeds, nuts, lentils and legumes, tofu, soybeans, figs and green vegetables

• Some research suggests that foods rich in vitamin B6 may be useful in alleviating symptoms of PMS
• The vitamin B6 may help stimulate production of serotonin and reduce anxiety and depression caused by PMS
• Best food sources are beef, pork, chicken, fish, whole-grain cereals, bananas, avocados and potatoes
• A caution about vitamin B6. If you take supplements, do not exceed the upper limit for adults of 100 milligrams per day. Excess has been associated with nerve damage

• Many women crave sweets — in particular, chocolate — in the days just before their periods start
• An occasional piece of chocolate won't do much harm, but eating large amounts of sugary foods only adds empty calories and can worsen the craving for sweets by disrupting normal blood sugar levels
• It's much better to satisfy such cravings with complex carbohydrates, such as whole-grain crackers or fresh vegetables, which are metabolized at a slower rate than sweets. These snacks are also packed with fibre, which helps to prevent the constipation that some women experience as part of PMS

• Women who exercise regularly are less likely to suffer from PMS
• The difference may be related to the levels of endorphins, which are released at an increased rate during exercise
• Endorphins (chemicals in the brain that are natural mood elevators) can increase the sense of well-being and help the body to deal with stress

• This oil, available in capsules and in liquid form, contains an essential fatty acid called gamma linolenic acid (GLA)
• This acid blocks the inflammatory prostaglandins that contribute to cramps and breast tenderness.

For 10 percent of the women who suffer from PMS, the symptoms can cause serious social problems, disrupting work and family activities. To help manage your PMS give these seven suggestions a try.