What is PMS?
Menstruation is a normal part of a woman's life, and it's needed to renew the lining of the uterus and prepare it for pregnancy. Premenstrual syndrome (PMS) manifests as a collection of physical, behavioral, and emotional symptoms, typically during the week before menstruation. Symptoms usually start after the thirteenth day of a woman's cycle and can disrupt the normal life of women for days [1].
Symptoms & prevalence
Mood swings, depression, irritability, abdominal cramps, headaches, generalized pains, abdominal bloating, breast swelling and tenderness, and appetite changes are all common PMS symptoms. Many theories have been developed regarding the etiology of PMS. However, most of these theories are not scientifically based or proven yet [2]. PMS is very common, and millions of young women suffer from it [2]. In the last 20 years, several studies have been done to determine how common PMS is in Middle Eastern countries. It was reported that PMS percentages among university students across Arab countries range from 63% to 100% [1].
Nutrition and Lifestyle Tips for PMS
The majority of women can control the symptoms of PMS with simple treatments and modifications to their lifestyles. All such modifications often include changing their diet, learning how to manage stress, keeping a diary of their symptoms, getting regular exercise [3], and practicing sleep hygiene [1]. Consuming food in small, frequent meals is recommended for reducing the symptoms of PMS. Additionally, increasing the consumption of complex carbohydrates such as whole grains, fruit and vegetables, particularly leafy greens, low-fat dairy products, vitamin D-rich food such as sardines and salmon, and iron-rich food such as lean meat is also recommended. In addition, it is advised to drink an adequate amount of water and to lessen or avoid the consumption of salt, coffee, chocolate, and tobacco [1,4].
References
- 1-Abu Alwafa, R., Badrasawi, M., & Haj Hamad, R. (2021). Prevalence of premenstrual syndrome and its association with psychosocial and lifestyle variables: A cross-sectional study from Palestine. BMC Women's Health, 21(1). https://doi.org/10.1186/s12905-021-01374-6
- 2-Thys-Jacobs S. Premenstrual syndrome. In: Weaver CM, Heaney RP, editors.Calcium in human health. Nutrition and health. Totowa: Humana Press;2006. https://doi.org/10.1007/978-1-59259-961-5_23
- 3-Steiner M. Premenstrual syndrome and premenstrual dysphoric disorder: guidelines for management. J Psychiatry Neurosci. 2000;25(5):459–68.
- 4-Linda Bradley, M. D. (2020, December 31). 11 diet changes that help you fight PMS. Cleveland Clinic. Retrieved February 25, 2023, from https://health.clevelandclinic.org/11-diet-changes-that-help-you-fight-pms/
Reem Abu Alwafa, MSc
Human Nutrition and Dietetics (HND) Program
College of Health Sciences
Abu Dhabi University