PMS. Three letters that spell dread and discomfort. There is no cure for PMS, but healthy lifestyle habits may help reduce symptoms. The following dietary tips may help you beat monthly PMS.

1. Eat protein at each meal (eggs, fish, lean meat, dairy foods and soy products). Protein will keep you full longer and help keep blood sugar levels steady, warding off those nasty sugar cravings.
2. Eat 5-6 small meals/day to keep cravings at bay.
3. Avoid eating highly processed foods and refined carbohydrates such as chips, cookies, pastries and candy. These foods can cause fluctuations in blood sugar contributing to moodiness, irritability and can trigger overeating.
4. Eat foods high in complex carbohydrates and fiber, such as whole grains, brown rice, fruits, vegetables, beans and legumes. Complex carbohydrates can keep blood sugar levels steadier, leading to fewer mood swings.
5. Avoid caffeine. Caffeine can increase mood swings, tension, anxiety, irritability and breast tenderness.
6. Eat calcium rich foods, such as milk, cheese, yogurt and soybeans. Calcium has been shown to decrease mood swings, irritability, headaches, bloating, cramps and food cravings.
7. Avoid alcohol. Alcohol can magnify depression and interrupt your sleep.
8. Eat foods high in magnesium, such as brown rice, legumes, dark green vegetables, wheat germ, nuts and seeds. Magnesium may relieve breast tenderness, mood swings and bloating.
9. Supplement with Vitamin B-6 (100 mg /day), this may help ease depression.
10. Limit your consumption of salty foods (at or below 2000 mg/day) for the week leading up to your period. This helps to reduce fluid retention and bloating.
11. Exercise at least 30 minutes every day, this can help improve your moods and alleviate fatigue.

Why suffer through PMS if you don’t have to? Try to incorporate these habits and I promise you will feel your best all month long!