Foods to Get Through the P to the S

by Christine Chan — May 8, 2008

The week before my period, I can be found crouched on my bed Gollum-style stroking a chocolate bar. I snarl at anyone who suggests that high-processed sugary goods aren't going to improve my PMS symptoms. Recently, I am striving to eat better during that week and find that maintaining a healthy diet does wonders for improving mood and alleviating symptoms. Here's what the experts recommend stocking up on:

• Organic diary products--Women with extreme PMS have lower levels of calcium in their blood compared with women who don't experience the symptoms. Eating calcium-rich foods is known to improve mood and bloating after a few months. But generic dairy products are full of estrogenic compounds and other hormones and may interfere with magnesium absorption, so stick with organic yogurt, milk, broccoli, and calcium-enriched soy products.
• Magnesium--As with calcium, lower levels of magnesium are found in women that suffer from PMS. Magnesium regulates serotonin, a neurotransmitter that contributes to a good mood. Magnesium-rich foods include spinach, wild salmon, potato, soy, beans, peanuts, and whole grains.
• Hot beverages--Cold foods like ice cream and ice water are known to exacerbate cramps. Enjoy hot decaffeinated beverages like chamomile or ginger tea to relax muscle spasms and reduce tension. Avoid caffeine, however, as some research suggests that caffeine increases breast tenderness, nervousness, and irritability.