Premenstrual syndrome (PMS) can trigger a wide range of physical, emotional and behavioral symptoms days before your period starts. Common symptoms include bloating, headaches, fatigue, irritability, breast tenderness and changes in appetite. Many women dread PMS because of these symptoms.

And even if you don’t experience three or more of these symptoms, it can take just one to ruin your whole day. Thankfully, there are lots of foods that can help alleviate PMS symptoms. One such food is turmeric.

Turmeric, a pungent, golden spice often used in curries and other Indian dishes, can alleviate PMS symptoms, according to a study published in the journal Complementary Therapies in Medicine.

Turmeric for PMS

For their study, researchers from Iran looked at the effects of curcumin, a bioactive compound in turmeric, on PMS symptoms. After having identified participants suffering from PMS, they randomly divided the participants into two groups.

Participants in one group received two capsules of curcumin supplement every day for seven days before menstruation, then again for three days after menstruation, for three successive cycles. Those in the other group received a placebo. Participants in both groups recorded their PMS symptoms using a daily questionnaire.

After the treatment period, the researchers found that those in the curcumin group had a marked reduction in their PMS symptoms. They suspect that these results may be attributed to curcumin’s anti-inflammatory properties because many PMS symptoms, such as headaches and mood swings, can be linked to inflammation.

If you often suffer from PMS symptoms, consider supplementing with curcumin in a similar style as the study: twice daily (once every 12 hours) for seven days before your menstruation, then twice daily for three days after menstruation.

Take note that curcumin is very poorly absorbed by the body if it’s not taken with something that can boost its bioavailability. Many studies indicate that turmeric or curcumin is best taken with piperine, a compound present in black pepper. Like curcumin, piperine is also available as a supplement.

Apart from taking supplements, you can also take turmeric by adding it to your foods and beverages. Try brewing fresh turmeric rhizomes to make a cup of tea. The heat will help with cramps and headaches. Additionally, you can add turmeric to eggs, salad dressings, vegetables, rice, smoothies and soups.

Other foods that help relieve PMS symptoms

Turmeric isn’t the only food that can help relieve PMS symptoms. Try adding the following foods to your daily diet for better overall health – and better periods.

• Yogurt – Yogurt is a great source of calcium, which helps ease bloating. It also contains vitamin D, which makes calcium easier to absorb. Yogurt is also high in riboflavin or vitamin B2, which may reduce your risk of PMS, according to a 2011 study published in the American Journal of Clinical Nutrition.
• Wild salmon – Wild salmon is rich in calcium, vitamin D and omega-3 fatty acids. Previous studies have shown that these beneficial fats may help relieve PMS symptoms by fighting inflammation.
• Broccoli – Though it seems counterintuitive to fight bloating with more fiber, high-fiber foods like broccoli can actually ease bloating. Broccoli is also full of water, which helps push things along your intestine. Water also helps get rid of puffiness, gas and abdominal discomfort.
• Pumpkin seeds – Snack on a handful of pumpkin seeds in the afternoon for a hefty dose of mood-boosting magnesium. Magnesium helps lift your mood and fight water retention. Pumpkin seeds are naturally rich in manganese as well. Manganese can reduce irritability and tension.
• Egg – Eggs are an excellent source of vitamin E. This nutrient helps control the brain chemicals that cause psychological PMS symptoms.
• Peanuts – Peanuts are rich in magnesium and vitamin B6. Vitamin B6 may help with the psychological symptoms of PMS, such as moodiness, irritability and anxiety. Take note that peanuts are high in calories, so watch your intake. Skip the salted varieties to avoid retaining water.
• Bananas – Bananas are rich in vitamin B6 and potassium, which can prevent bloating and water retention. Potassium is also great for cramps because it helps your muscles contract properly.
• Chamomile tea – Chamomile tea can help relieve muscle spasms and reduce the severity of menstrual cramps. A hot cup of chamomile tea can also ease anxiety and irritability when PMS strikes.

PMS symptoms are no joke. Luckily, eating certain foods, such as turmeric, can help ease PMS symptoms. Try a hot cup of turmeric tea the next time you feel PMS symptoms coming on. You can also eat more of other foods, such as yogurt, broccoli, pumpkin seeds, eggs and bananas, to quickly relieve PMS symptoms.

Sources:

NHS.uk

MindBodyGreen.com

EverydayHealth.com

PubMed.NCBI.NLM.NIH.gov