PMS (Premenstrual Syndrome) Diet

Vitamins
Vitamins that influence the symptoms of PMS are Vitamin A and vitamin E among the fat-soluble vitamins and Vitamin C and B6 among the water-soluble vitamins. Very high doses of Vitamin A (50,000-1,50,000 IU / day) was found to be useful for PMT-H, but since these doses are toxic, provision of sufficient or little above sufficient dose of zinc and vitamin E were recommended to reduce the effective dose of vitamin A.

Studies conducted on the animals that were vitamin E deficient reveals that vitamin E supplementation may enhance the production of eicosanoids of series 1 and reduce the release of arachidonic acid from phospholipids. This combined action would reduce the inflammatory tendency implicated in some forms of PMS.

High doses of vitamin E (600 IU) were required for 2 months in order to reduce PMS symptoms of craving and depression (London et al, 1987). But the problem with these doses is that these are not only toxic but also difficult to obtain through diet. Selenium supplementation with vitamin E may lower the effective dose of vitamin E in PMS patients (Abraham & Rumby, 1987) because selenium has a synergetic effect.

In another study Vitamin B6, at a daily dosage of 40-100 mg, was found effective in 50-60% of PMS patients. An interesting fact is that excitatory and inhibitory biogenic amines present in the CNS influence the mood and behavior. On the other hand Vitamin B6 lowers excitatory biogenic amines and increases inhibitory ones by increasing the activity of various pyridomal phosphate dependent enzymatic reactions. It further results in increased synthesis of several neurotransmitters in the brain such as serotonin, dopamine, norepinephrine, epinephrine, taurine and histamine.

Another fact about Vitamin B6 is that it also increases the conversion of CNS active excitatory amino acids to the corresponding inhibitory amino acids by functioning as a co-enzyme. Therefore deficiency of vitamin B6 causes several behavioral symptoms of PMS (Chuong and Dawson, 1992).

Minerals
Human uterine tissue contains high concentration of zinc and several functions of zinc have also been reported, say the Studies.

• Zinc is an effective fertility suppressant.


• Zinc affects the progesterone binding activity of the endomentrium.


• Zinc can influence prolactin, growth hormone and luteinising hormone synthesis and secretion at normal and high concentrations.


• Zinc is a modulator of opiate receptor binding in the CNS.


• Zinc is also important for prostaglandin E1 series.

Thus zinc may influence the neurotransmitter and prostaglandin synthesis and thereby the mental and emotional states of women during PMS. Hence it is important that women suffering from PMS may benefit from zinc supplementation. Patients, who suffer from severe premenstrual anxiety, irritability and nervous tension are advised to consume diary products 5-fold more than in the regular routine.

These dairy products are especially rich in calcium. The calcium present in such products interferes with blood glucose utilization in the brain, which results in mood and behavioral changes among PMS women. Similarly with magnesium absorption and utilization in the body it results in increased magnesium excretion and thereby chronic magnesium deficiency, (Abraham, 1983) which is a possible risk factor for PMS.

The Mg levels of PMS women could be used as a physiological indicator of PMS (Asha Joshi & G Ibrahim, 1994). Excessive refined carbohydrate and sugar consumption leads to increased insulin production and reduced keto acid production, which further results in sodium and water retention in the body, abdominal bloating and breast tenderness symptoms.

Hence low sodium consumption is recommended during PMS. In addition to its effect on sodium there is one more significant reason. High sugar consumption also increases urinary chromium excretion, which could be prevented by daily supplementation with 200 mg of trivalent chromium.

Dietary Guidelines For PMS Patients

• Limit the consumption of refined sugar to 5 tbsp / day, salt to 3 g / day; red meat to 50 g / day; coffee, tea or a chocolate drink to 1 cup / day


• Limit intake of protein to 1 g / kg body wt / d.


• Limit tobacco use.


• Limit consumption of dairy products to 2 servings / day


• Limit intake of fat, saturated fat to less than 20% of total calories.


• Consume more of fish and vegetables to increase complex carbohydrate content in the diet to 60-70% of total calories.


• Increase consumption of cis-linoleic acid containing oils such as safflower oil.


• Mixed oil consumption is a better alternative.