Manage PMS with Diet and Nutrition

Many women think there isn’t anything they can do to help their PMS. It turns out there are many natural ways to control your symptoms such as exercise and a healthy diet. Being healthy and active is very important to our bodies all the time but can be especially beneficial to those who experience agonizing symptoms due to their periods.

For some, a period comes with cramps, cravings, breast tenderness, headaches and irritability. Studies have shown that a lot of women who suffer from PMS symptoms chose the wrong foods to comfort them, such as salty snacks, and sweet treats. What you don’t know is that what you put into your body can actually worsen your symptoms, learn to manage your PMS with diet and nutrition to help your PMS.

Here are some tips for diet and nutrition to manage your PMS:

Reduce salt

Being cautious of your salt intake can help reduce the uncomfortable effects bloating and the feeling of heaviness due to water retention. Although you may crave salt during your period – pick alternative snacks that are low in salt.

salt shaker

Eat a variety of fruits and vegetables

Eating clean all month long is much better for your body then trying to pack it all in once you feel your PMS coming on. Make sure you’re getting all the nutrients your body needs to stay healthy is crucial – reach for leafy greens with iron and vitamin B and fiber packed fruits as they can help fight fatigue.

Drink water

To help manage your PMS try more water! You’ve probably heard the saying “drink half your body weight in ounces” and that is because our body is 60% water. Hydrating our cells, as well as flushing out toxins from the body is vital to keeping the inside as well as the outside of our body clean and healthy.  It is extremely crucial for women to get enough water during their periods to prevent cramps and bloating. During a period, your body experiences hormonal fluctuations, which leads to water retention. This can have an impact on your digestive system such as feelings of gas, bloating and even having loose stools.

glass of water

Vitamin D

Vitamin D can be found in certain foods as well as from the sun’s rays, the body needs the nutrients from vitamin D to keep the body healthy and strong. Research shows that consuming vitamin D and calcium can lower your chances of getting PMS or lessen the effects of it.

Be sure to also check out the best foods to eat when you’re on your period!

Bradley, Linda. “11 Diet Changes That Help You Fight PMS.” Health Essentials from Cleveland Clinic, Health Essentials from Cleveland Clinic, 18 Feb. 2019,

Winderl, Amy Marturana. “The Best And Worst Foods To Eat When You’re PMSing.” SELF, SELF, 24 Jan. 2018,

Abdi, Fatemeh, et al. “A Systematic Review of the Role of Vitamin D and Calcium in Premenstrual Syndrome.” Obstetrics & Gynecology Science, Korean Society of Obstetrics and Gynecology; Korean Society of Contraception and Reproductive Health; Korean Society of Gynecologic Endocrinology; Korean Society of Gynecologic Endoscopy and Minimal Invasive Surgery; Korean Society of Maternal Fetal Medicine; Korean Society of Ultrasound in Obstetrics and Gynecology; Korean Urogynecologic Society, Mar. 2019,

Alli, Renee A. “Premenstrual Syndrome (PMS) Supplements: What Works and What Doesn’t?” WebMD, WebMD, 10 Nov. 2018,

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