Unpleasant as they are, PMS symptoms can serve as a wake-up call for making nutrition and lifestyle upgrades that can address an underlying hormone imbalance, women’s health experts say. Here’s a guide to remedying three common PMS symptoms.
Symptom list #1: poor sleep, irritability, fatigue, muscle cramps, aches and pains
Likely culprit: Nutrient depletion (calcium, magnesium, vitamins B6, E, and K)
Magnesium, along with calcium, helps relax the body and promotes more restful sleep. Although a 2:1 calcium to magnesium ratio is common, a 1:1 ratio might work better for severe symptoms, says Marcy Holmes, RNC, of womentowomen.com. Product pick: Natural Calm Plus Calcium
Take 1,000 mg to 3,000 mg daily, says Holmes. Product pick: Nordic Natural Ultimate Omega-D3
Look for optimal doses of important B vitamins, minerals, and more. Product pick: NOW Foods Eve Women’s Multivitamin
Symptom list #2: Feeling shaky or lightheaded, strong food cravings
Munch on hearty, healthy snacks.
Steer clear of carbs and other empty calories; choose filling, nutrient-dense snacks with protein. While you're at it, here are foods to avoid. Product pick: KIND Cranberry Almond Antioxidants bar
Drink green tea.
Cut morning caffeine in half, says Holmes. Start by just having a small cup, or replace it altogether with lower-caffeine green tea, which offers major antioxidant benefits plus calming L-theanine. If you have a diet soda habit, also cut it down and replace with healthier drinks. Product pick: Yogi Green Tea Energy
Symptom list #3: Having a short fuse at times, feeling overwhelmed, tendency toward anxiety or depression
Likely culprit: Too much stress
Try a supportive herbal blend.
Chasteberry may help ease PMS symptoms and ashwagandha and passionflower can improve the mind and body’s response to stress and anxiety. Product pick: Metagenics Chasteberry Plus