You know you have PMS if you have one or more of the following symptoms the week before your period:
~ You experience breast swelling and tenderness.
~ You tire easily and have trouble sleeping.
~ You have bowel symptoms such as an upset stomach, constipation or diarrhoea.
~ You have aches and pains such as headaches, joint or muscle pain.
~ Your appetite changes significantly.
~ You experience tension, irritability, mood swings or crying spells.
~ You have trouble concentrating on regular tasks.
~ You feel anxious or depressed.
You can try these diet tips to help you with that nasty PMS week:
~ Eat small and frequent meals. This helps keep blood sugar levels stable and might reduce cravings.
~ Boost your serotonin (the hormone that makes you feel good) by eating high starch foods such as potatoes, bread and corn. Chocolate might help too, especially the dark kind.
~ Limit intake of fat and do not go on binging sprees triggered by your cravings. Stick to good sources of protein (such as beans, nuts and sprouts) and complex carbohydrates (such as steamed rice, rotis and bread) as opposed to sweets and artificial juices.
~ Some vitamins, especially B6, can help reduce symptoms. So might magnesium and calcium, according to some studies. Take one multivitamin-multimineral pill a day during those days. This will also help replenish the iron you lose during your periods.
~ Herbal remedies such as ginseng and chamomile tea can lift your spirits. Whether they actually treat symptoms has not been proved by research, but they can be tried.
Hope this helps some