PMS is a common ailment among women and is characterized by the occurrence of a range of symptoms that have a negative impact on the quality of life. Mental symptoms which range from mood swings and irritation to physical symptoms such as bloating and stomach aches make the premenstrual phase not very comfortable for most women. Although it is widely accepted that hormones are the main cause of PMS, new studies emphasize the importance of diet in alleviating symptoms. Supplements containing necessary vitamins and minerals can help to reduce the pain in PMS naturally and improve the quality of life during this period.
Some of the nutrients that have been said to help alleviate the symptoms of PMS include Vitamin D, calcium and magnesium. It is also important for the maintenance of bones as well as the regulation of mood and emotions. Research has shown that certain levels of Vitamin D can reduce the emotional complaints often linked to PMS. Likewise, calcium is well understood for its role in bone health, but it is also highly essential for reducing physical complaints such as muscle cramps and bloating as well as mood swings. Another important mineral is magnesium which plays a role in muscle relaxation and can also help with anxiety and irritability thereby improving one’s emotions.
Knowledge of how these nutrients can affect hormonal balance can help women prevent or reduce premenstrual syndrome. This means that, including Vitamin D, calcium, and magnesium in the diet and also thinking of taking supplements can lead to a more comfortable period. Women should ensure they take healthy meals to improve their well-being and manage the effects of PMS with more effectiveness.
Understanding PMS
PMS is the presence of psychological and physical symptoms experienced in the luteal phase of the menstrual cycle, one to two weeks before the onset of menstruation. The precise cause of PMS is still unknown but hormonal changes, particularly the ratio between estrogen and progesterone, are thought to play a major role. Further, the symptoms may be worsened by lifestyle choices, hereditary factors, and emotional pressures.
The symptoms of PMS differ from one woman to another. Some people may feel only the emotional discomfort of anxiety, mood swings, and irritability, while others may suffer from cramps, headaches, and digestive issues. It is important for women to know about these symptoms so that they can seek treatment and ways of coping with them and this is where nutritional support comes in.
The Role of Vitamin D
Vitamin D is a fat soluble vitamin that is involved in numerous processes in the body. This element is crucial for bone formation, immune system, and regulation of cell division. Most importantly, some studies have pointed out that Vitamin D is somehow related to mood and emotional health. Some research has shown that women with low levels of Vitamin D have more severe PMS symptoms, especially mood changes such as anxiety and depression.
Mood Enhancement:
Vitamin D is also said to increase serotonin levels in the body and serotonin is responsible for feelings of happiness and wellbeing. Serotonin is known to be low in mood disorders and Vitamin D increases serotonin levels and therefore may help reduce some of the mood changes that are characteristic of PMS.
Anti-Inflammatory Properties:
Vitamin D also has anti-inflammatory properties which can be useful in decreasing the physical symptoms of PMS. Mood disorders and many PMS symptoms are associated with chronic inflammation, and Vitamin D may have a protective effect against this inflammation.
Sources of Vitamin D:
The natural sources of this vitamin include fatty fish like salmon and mackerel, dairy products, eggs, especially the yolk, and mushrooms. Furthermore, Vitamin D is obtained through sunlight because the skin produces it when exposed to ultraviolet radiation. Supplementation is also recommended to those who may have inadequate exposure to the sun or adequate intake of food rich in Vitamin D.
The Importance of Calcium
Calcium is not only important for the normal bone density but also for the proper alleviation of PMS. Some studies have shown that appropriate levels of calcium intake may reduce most of the physical discomforts of PMS including swelling, stomach ache, and breast pains.
Physical Relief:
Calcium plays a role in muscle contractions, and getting enough calcium might help relieve menstrual cramps by causing muscles to relax. Moreover, calcium can help to reduce bloating due to its ability to regulate fluids in the body as well.
Mood Regulation:
Calcium is also involved in the operation of neurotransmitters. It helps in the secretion of neurotransmitters that control moods and emotions and may decrease feelings of irritability and mood swings that are characteristic of PMS.
Sources of Calcium:
Calcium rich foods are dairy products, green vegetables, almonds and products made from them, plant based milk and yogurt and cheese. Thus, for those people who have lactose intolerance or those people who are vegan, it would be useful to pay attention to the fortified foods or to take calcium pills.
The use of Magnesium for the treatment of PMS
Another important mineral that has been discussed in relation to the possibility of its use in alleviation of PMS symptoms is magnesium. It is used in more than 300 metabolic processes in the body and is essential to human health.
Symptom Relief:
Magnesium is well acclaimed for its muscle relaxing properties and therefore has the potential to help to relieve the painful muscle contractions that are common during the PMS. It also helps control the amount of fluid that is retained in the body thus preventing bloating and weight gain that is common among women during their pre menstrual period.
Mood Support:
It has been found that magnesium plays a role in mood and emotional well-being. Magnesium deficiency has been associated with higher levels of anxiety and depression. Taking enough magnesium may help to regulate the mood and the emotional symptoms that are associated with PMS.
Sources of Magnesium:
Magnesium containing foods include nuts such as almonds and cashew nuts, seeds like pumpkin seeds, whole grains like brown rice and quinoa, legumes such as black beans and lentils, and dark chocolate. The following foods can be included in the diet to ensure that the body has the right amount of magnesium.
Synergistic Effects of Nutrients
If women want to get additional benefits from the supplements for the alleviation of PMS symptoms, then they should take Vitamin D, calcium, and magnesium together. All these nutrients have their own specific functions in regulation of hormonal balance and general health, and when taken together they can help to reduce PMS symptoms.
Balanced Diet:
Therefore, integration of a diet with adequate proportions of these nutrients is inevitable. Whole foods should be the primary focus with an emphasis on fruits, vegetables, lean proteins, and healthy fats to meet proper nutrient needs.
Supplements:
In case, the necessary nutrients cannot be obtained from the foods, then supplements can be an easy solution. However, it is always recommended to consult a doctor before going for any supplementation as the requirements may differ depending on the diet, health or lifestyle.
Lifestyle Factors:
In addition to the dietary changes, other lifestyle modifications can also improve PMS outcomes. Physical activities, stress reduction practices like yoga and meditation, and proper sleep may improve one’s health and could possibly lessen PMS signs.
Conclusion
It is not easy to cope with PMS symptoms, but proper nutrition from Vitamin D, calcium, and magnesium can greatly help in reducing the discomfort and enhancing the quality of life. These nutrients help regulate hormones, mood and physical symptoms, making them beneficial for women who suffer from PMS. Thus, focusing on the nutrient-dense diet and discussing the necessity of supplementation, women can act in the direction of PMS management and improving their quality of life.
As with any changes to diet or supplementation, it is always advisable to seek the advice of a health care provider in order to establish which regime is most suitable for a particular individual. Sometimes, the only thing that can help to make the menstrual cycle more comfortable is to equip oneself with the proper knowledge and get the right nutrients.
