Pre-Menstrual Syndrome, the bete noire of modern women, is a condition every woman would want to banish from her life. Premenstrual Syndrome (PMS) is a combination of physical and emotional disturbances that occur after a woman ovulates and the symptoms usually end with menstruation. Cramps, bloating, acne, depression, irritability, oversensitivity, anxiety, sleep disturbances, breast tenderness, mood swings, headaches, fatigue and appetite changes coupled with food cravings are the wide range of symptoms that characterise PMS.

Nearly 80 per cent of women experience some premenstrual symptoms. The mood changes associated with this condition was described as early as the time of the ancient Greeks, However, it was only in 1931 that this condition was officially recognised by the medical community.

As the menstrual time nears, increased hormonal activity triggers off PMS. The symptoms usually begin between ten to fifteen days prior to the onset of menstruation. This means that nearly fifteen days a month of a woman's life is spent feeling below par. It need not be emphasised how PMS seems to affect every aspect of a woman's life. Her relationships with family and friends, her work productivity and even feeling comfortable with her own body are adversely affected.

If you are one of those multitudes of women who suffer from PMS, you will be glad to learn that PMS can be abated. Women with severe symptoms have drugs that treat PMS. But did you know that diet has a great bearing on PMS? The food we consume has a role to play in either aggravating or relieving PMS.

Dr Susan M Lark, author of 'The premenstrual syndrome self-help book' after years of study and research, has determined the merits and demerits of the food we eat. The good thing about this diet plan is that it not only attacks PMS, but also ushers in good health. If you include regular exercise and stress reduction measures in your lifestyle, it would give quicker and long lasting results.

A healthy diet plan does not mean a self-denial diet. It means eating the right kinds of food and avoiding or limiting the intake of those foods known to aggravate PMS.

Rule of thumb

The general rule of thumb according to experts is that you avoid or limit the intake of foods that are high in refined sugars and fats, foods that are highly processed and loaded with chemicals. These foods might please your palate and look appealing but most of them provide very few nutrients and can disrupt your internal chemistry. Your hormonal output may be disturbed resulting in triggering of PMS-related symptoms.

Use of dairy products including cow's milk, butter, cheese and curds are to be limited. These foods interfere with the absorption of magnesium, a mineral that can decrease cramps, help glucose metabolism and stabilise mood swings. The high fat content of dairy products can decrease the liver's ability to efficiently metabolise hormones. The presence of tryptophan, a kind of hormone present in milk products can increase fatigue. The sodium present in such products when taken in excess can cause a worsening of fluid retention and bring about a feeling of bloating.  You can thin the milk with water for drinking purpose. It is healthier to use buttermilk instead of thick curds.

Substitute cow's milk with Soya milk or nut milk  in recipes and dishes whenever you can. To meet your calcium requirements (when you cut down milk intake) include more of green leafy vegetables, beans, peas, fish, chicken stock made with bones which, are rich in calcium, in your diet. 

Caffeinated beverages such as coffee, tea, cola drinks rank high on the list of foods that aggravate PMS. Caffeine has found to cause breast tenderness. Caffeine depletes the body's store of Vitamin B, causing hindrance in carbohydrate metabolism. Mood swings, irritability and increased anxiety are related to excessive intake of caffeine.

Closely related to coffee is chocolate. It worsens mood swings, intensifies the craving for sugar, and causes breast tenderness and weight gain. It increases the need for 'B' group of vitamins. With caffeine and chocolate the intake of sugar is inevitable. Sugar depletes the body of Vitamins B and C and also certain minerals. It further intensifies craving for sugar. The symptoms of anxiety, dizziness and headache are accentuated. 

To control premenstrual chocolate craving, eat foods rich in magnesium such as Soya beans, shrimps, sesame seeds, red beans, whole wheat and rye. Sugar craving is sometimes because of a dip in energy during premenstrual period. Many respond to this craving by reaching for quick energy sources. This may work initially, but in the long run such excessive sugar intake causes an erratic pattern in the body's hormone production.
An effective and healthy way to deal with energy dips is to eat complex carbohydrates that metabolise slowly and release sugar steadily. This way your energy neither ducks nor roars abruptly as could happen when you eat sugary foods.

Sticking to natural foods like whole grains, nuts, fruits and vegetables and cutting down on processed, refined foods is the key to managing PMS. PMS, like hypertension, diabetes and obesity, is a malady that is worsened by moving away from nature.