PMS: Treatment, Diet and Home Remedies

Food and Nutrition

Foods to be taken
  • Eat plenty of high-fibre, starchy foods with a low glycaemic index -wholegrain cereals and breads, whole wheat pasta, brown rice and most fruit and vegetables
  • Good sources of tryptophan include meat, poultry, fish, eggs, cheese, nuts and seeds
  • Consume vitamin B6 rich foods to help ease the symptoms of PMS like chicken, fish (especially oily fish), breakfast cereals, potatoes, bananas and nuts
  • Eat plenty of calcium-rich foods such as skimmed milk, low-fat yoghurt, reduced-fat cheeses, sardines, pulses, green leafy veg, oranges, nuts and seeds
  • Magnesium may help to reduce bloating, breast tenderness and mood swings. Good sources include brown rice, whole wheat pasta, wholegrain bread and cereals, nuts and seeds
  • Parsley, onions, celery, cucumber, watercress, asparagus, tomatoes, carrots, melon are good choices and have the added bonus of being low in fat and calories
  • Flavour meals with garlic, herbs or spices rather than salt and eat fewer salty foods
Foods to be avoided
  • High salty and fatty foods
  • Coffee, tea and cola
  • Foods with high sugar content

Yoga and Exercise

Exercise regularly. Each week, you should get: 
  • Two hours and 30 minutes of moderate-intensity physical activity;
  • One hour and 15 minutes of vigorous-intensity aerobic physical activity; or
  • A combination of moderate and vigorous-intensity activity; and
  • Muscle-strengthening activities on 2 or more days.
Choose an activity that will get you huffing and puffing, such as jogging, stair-stepping, or bicycling. Try deep breathing, massage, meditation, or yoga, which can soothe the mind and body.

Yoga poses which help in relieving PMS include:
  • Corpse Pose (Shavasana)
  • Crocodile Pose (Makrasana)
  • Child’s Pose (Dhanurasana)
  • Bridge Pose (Setu Bandha Sarvanghasana)

Music and Meditation

Meditation helps manage the pain of cramping and headaches associated with PMS. Sit calmly and concentrate on your breathing or focus on something which makes you feel happy and take deep breaths.

Home Remedies

  • Keep a menstrual diary
  • Avoid tight fitting clothes
  • Eat a healthy balanced diet
  • Get plenty of exercise
  • Maintain a healthy body weight
  • Get enough sleep. Try to get about 8 hours of sleep each night

Premenstrual syndrome, early menstruation, early periods, bleeding, gynaecology, tender breasts, bloating, feeling tired, irritability, mood changes, anxiety, no sleep, periods, PMS dos & donts, PMS nutrition plan, foods to avoid for PMS,