Dear Sue:

Help! I have really bad PMS. I get all the symptoms from cramps and bloating to low-back pain and horrible mood swings. Can you please suggest any dietary treatments for PMS? Are there any foods or supplements that can help relieve the symptoms? --Anonymous

Dear iVillager,

No one knows specifically what causes PMS. However, plenty of evidence indicates that a proper diet may help. You should avoid certain foods because they may exacerbate the symptoms:

• Caffeine
• Simple sugars
• Salt
• Fats
• Alcohol

Other foods may help to relieve some of your PMS symptoms, including complex carbohydrates and high-calcium foods. Eat a diet high in fresh fruits and vegetables, whole-grain products, non-fat dairy products, lean fish and poultry; also drink plenty of water.

Besides diet, be sure to get plenty of exercise. It serves to release pent up tension and anxiety and promotes the release of endorphins, which naturally sedate you.

Take supplements. Although not a proven cure, these may help to alleviate symptoms:

• Vitamin E: 1 capsule of 400 IU/day
• Evening primrose oil: 2 to 4 capsules a day
• Vitamin B-6: Although in recent years B-6 was prescribed by many doctors, the practice has since fallen off. A strong link to alleviation of PMS was never found, and many women were being harmed by taking too much B-6. To derive the possible benefits of B-6, eat foods rich in that vitamin, including fish, chicken, soy foods, broccoli, bananas, cantaloupe and spinach.

Take care and be well,
Sue Gilbert

For more help, check out the PMS Prevention Food Plan

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