Premenstrual Syndrome (PMS) impacts millions of women worldwide during their reproductive years, with over 85% experiencing various symptoms before or during menstruation. For a significant subset (2-10%), these symptoms are severe enough to disrupt daily life, encompassing mood swings, irritability, headaches, breast tenderness, weight fluctuations, and fluid retention. The precise etiology of PMS is still not fully understood, but hormonal shifts are strongly implicated; imbalances between estrogen and progesterone before menstruation can affect serotonin metabolism, fluid balance, prolactin levels, and prostaglandins, all of which contribute to the diverse symptoms observed. Although conventional treatments like birth control pills, diuretics, and prolactin reducers offer some relief, they often come with side effects, highlighting the importance of exploring lifestyle modifications, especially in diet and natural remedies.
A common complaint during the premenstrual phase is abdominal bloating and sometimes notable weight gain. This is often linked to muscle relaxation and distension in the abdominal wall, and frequently to fluid retention caused by capillaries releasing excess waste into tissues that the lymphatic system struggles to drain. The increase in progesterone during the second half of the menstrual cycle heightens vascular permeability and reduces smooth muscle motility, exacerbating bloating. Additionally, some women experience increased constipation. To mitigate these issues, a low-sodium diet is recommended in the ten days leading up to menstruation, avoiding foods high in sodium such as cured meats, cheeses, smoked products, and many baked goods. Moreover, a diet rich in saturated fats can impede the lymphatic system, making a low-lipid diet preferable, emphasizing fruits, vegetables, and legumes, which contain lignans that help regulate hormonal balance. The high mineral content and water in these foods promote diuresis and eliminate waste, with calcium and magnesium, found in foods like wheat germ, soy, figs, corn, apples, nuts, and fish, particularly beneficial for improving PMS symptoms. Thyroid hormone imbalances can worsen fluid retention, suggesting that foods rich in selenium, such as wheat bran, are supportive of thyroid function.
In cases of severe fluid retention, phytotherapeutic drenches like green tea, birch infusions, and extracts rich in flavonoids found in purple fruits like plums and grapes can help reduce capillary permeability and improve microcirculation. Adopting these dietary and natural approaches can provide significant relief from PMS symptoms, promoting overall well-being and a more balanced life. By understanding the body's responses to hormonal changes and making informed nutritional choices, women can actively manage and alleviate the challenges associated with premenstrual syndrome.