Here are many theories as to what causes PMS. The following have been identified as possible PMS triggers:
Excessive estrogen levels
Deficiency in progesterone
Elevated prolactin levels
Poor nutrition
Hypoglycemia
Psychological issues
The easiest thing you can do to help alleviate your PMS symptoms is to improve your eating habits.
EAT A PLANT-BASED DIET
Vegetables, fruit, whole grains, legumes, herbs, nuts and seeds are the main components of a plant-based diet. Studies have shown that women who are vegetarians have much less circulating free estrogen in their blood than non-vegetarian women.
However, you don't have to become a full-fledged vegetarian to reap the benefits. By simply increasing your intake of fresh fruits and vegetables you can improve your overall health.
CONSUME MORE DIETARY FIBRE
Many studies suggest that a high fibre diet reduces PMS symptoms by helping the body excrete excess estrogen via faecal waste.
REDUCE SATURATED FAT
The intake of saturated fat should be reduced to, at the most, 25 percent. A diet low in saturated fat (found primarily in dairy and animal products such as fatty meats and lard) can help reduce estrogen levels because fat cells trigger estrogen production.
REDUCE/ELIMINATE STIMULANTS
Stimulants such as caffeine, alcohol and sugar can heighten a woman's PMS symptoms. Caffeine especially can aggravate symptoms like anxiety, depression and breast tenderness. It's best to reduce or eliminate coffee, chocolate and any pain relievers (like Excedrin) that contain caffeine.
ALCOHOL
Alcohol is also detrimental during PMS because it depletes essential nutrients in the body - namely B vitamins, magnesium and zinc - and even moderate doses can cause damage to your liver cells, which in turn interferes with the proper synthesis of the hormones by the body.
EXERCISE
This is a no-brainer. Exercise helps to reduce and prevent PMS symptoms, like depression, because it floods the body with endorphins, a natural analgesic released by the body. Nearly 30 minutes of moderate to vigorous exercise - running, walking, swimming or dancing - at least three days a week, will keep PMS at bay and also improve your physical health and appearance.
