Reduce the symptoms of PMS with these nutrition tips


Premenstrual syndrome (PMS) is a common condition among menstruating women. Symptoms occur in a predictable pattern a few days before menstruation. While many of the symptoms can impact the quality of life, lifestyle changes can help reduce or manage the signs and symptoms of PMS. 

Symptoms of PMS include:

  • Fatigue
  • Headaches
  • Depression
  • Mood swings
  • Acne-flare ups
  • Abdominal bloating
  • Joint or muscle pain
  • Constipation or diarrhea

6 nutrition tips to help reduce the symptoms of premenstrual syndrome:

  • Drink plenty of water to prevent digestive problems.
  • Reduce salt intake as excess salt exacerbates abdominal bloating.
  • Eat foods rich in calcium. If you are lactose intolerant or have a calcium insufficiency, a daily calcium supplement can help manage mood swings and prevent depression.
  • Eat foods rich in vitamin D, such as fatty fish and oysters, to help reduce PMS symptoms.
  • Eat fresh fruits and vegetables, particularly leafy vegetables, to eliminate fatigue.
  • Limit caffeine consumption to prevent insomnia and other sleep disorders that can aggravate PMS symptoms.

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