PREMENSTRUAL SYNDROME (PMS)
STUDENT INFORMATION SHEET

What is Premenstrual Syndrome?
Premenstrual syndrome (PMS) is a term used to refer to a variety of symptoms that women can experience during the second half of their menstrual cycles. The cause is not clear but some studies have shown there may be a nutritional cause, which lowers the threshold to stress and creates hormonal imbalances. More than 150 symptoms have been described. The most common symptoms are mood swings, irritability, anxiety, nervous tension, weight gain, bloating, swelling of the extremities, headaches, fatigue, increased appetite, depression, forgetfulness, crying and insomnia. Menstrual cramps are not a part of PMS. They have a different cause and treatment.

What increases the incidence and severity of PMS?
Certain factors increase the incidence and severity of PMS. Women who have had more births and are older have more PMS. Exposure to stress, lack of physical activity and poor eating habits worsen PMS symptoms.

What can be done to help?
Diet: Research has shown that adherence to a hypoglycemic diet may alleviate symptoms. This diet eliminates excessive sugar, alcohol and caffeine and includes five to six small meals per day. High-protein foods are recommended at each meal. Foods rich in Vitamin B6 and magnesium are also recommended. Salt restriction may reduce symptoms of bloating and weight gain.
* Supplements: Certain supplements may be helpful to some women. Calcium (500 mg), Magnesium (250 mg) and Vitamin B6 (50-100 mg) taken daily from ovulation to menstruation may be helpful. In addition, you may try Vitamin C (500 mg), Vitamin E (400 I.U.), Zinc (15 mg) and Evening Primose Oil (500 mg).
* Exercise: Regular exercise may help to relieve anxiety and nervous tension.
* Stress: Evaluate the role of stress in your life and make efforts to reduce stress.
Prescription medication: In certain circumstances, if all of the above recommendations are ineffective in relieving your symptoms, prescriptive medications such as the birth control pill and SSRI’s may help. Discuss this with your provider.

1. Foods high in Vitamin B6: (raw foods contain more than cooked)
Brewer’s yeast Bananas Avocados
Cantaloupe Cabbage Egg Yolks
Wheat Germ Liver Soy Beans
Walnuts Pecans Green Peppers
Peanuts Green Leafy Vegetables

2. Foods high in Magnesium:
Buckwheat Millet Cashews
Almonds Peanuts Spinach
Carrots Wheat Bran

3. Omit the following high-sugar foods:
Sugar Cookies Condensed milk
Candy Chewing gum (regular) Sweetened yogurt
Honey Regular soft drinks Frozen yogurt (flavored or
Jam Cakes fruited)
Jelly Coffee cakes Kool Aid, Tang, etc.
Sweet Rolls Ice Cream Molasses
Pastries Dietetic ice cream Syrups
Puddings, Flan Chocolate Donuts
> Read labels and if the word sugar appears as one the first three ingredients, you should consider the item a high-sugar food and limit it in your diet. The word “sugar” can be written in may ways, depending on the type of sugar used. All of the following words mean “sugar”:
Dextrose Fructose Glucose
Sucrose Sorbitol Xylitol
Lactose Disaccharide Corn Syrup
Molasses Corn syrup solids Honey
Maltose

4. Eat three meals with three between-meal snacks.
Try to space meals and snacks two to three hours apart.

5. Include a serving of a high-protein food at each meal and snack. High-protein foods
Include meat, fish, poultry, eggs, cheese, milk, unsweetened yogurt, and sugar-free peanut butter.

6. Avoid caffeine-containing foods and beverages: coffee, tea, cola, chocolate.

7. Avoid alcohol.

SCHS: CJA
9/02