You might have a lower chance of having to deal with symptoms of premenstrual syndrome (PMS) if you choose a diet that is rich in vitamin B foods - specifically foods containing thiamine (B1) and riboflavin (B2) according to some new research. Thiamine is part of many fortified cereals, including whole grains, nuts and beans. Riboflavin is a natural part of milk, eggs, green veggies and meat. Two to three portions of fortified cereal or 6-7 servings of sources of B2 each day appear to be enough to disable PMS.
Premenstrual syndrome or PMS, is a group of symptoms that vary from mild to severe or anywhere in between, that come on a few days prior to the start of your period. Most PMS sufferers deal with tender, swollen breasts, acne, painful joints, problems with memory, anxiety and sometimes depression. These symptoms can affect a woman at any age and nearly 85% of us cope with at least one PMS symptom during our reproductive lives.
Food Vitamin B
When your PMS symptoms are severe enough to interfere with your normal activity, you need to talk to your doctor. There are other health conditions that are able to mimic these symptoms - chronic fatigue syndrome, irritable bowel syndrome, thyroid disease, perimenopause, even depression and anxiety might be to blame. A visit to the doctor can help you find out what's happening, and more importantly, what you can do about it.
The current study included over 3,000 women. None of the subjects had PMS at the beginning of the research and they completed questionnaires on diet on three occasions between the years 1991 and 1999. The team found that there was a far lower chance of suffering PMS in those women with high levels of riboflavin and thiamine derived from foods, not supplements.
In fact, supplements of these vitamins as well as niacin, folate, vitamins B-6 and B-12 appeared to have no impact on developing symptoms of PMS.
The subjects with the most riboflavin had a 35% lower risk of facing the physical and mental symptoms that are part of PMS than those who were getting the least. Researchers believe that riboflavin and thiamine may have an effect on neurotransmitters in the brain... serotonin and dopamine, both associated with PMS.
It's important to understand that this research does not prove the two B vitamins can stop PMS. There are likely many factors involved in this condition, though getting more nutrients in their natural form can never be a bad thing for your body.
Changes in diet and lifestyle are also good for your PMS symptoms. Try to:
- Work in some aerobic exercise (brisk walking, cycling, running or swimming) for at least 30 minutes most days of the week.
- Use relaxation techniques like meditation, yoga and deep breathing, biofeedback and self-hypnosis to manage your stress levels.
- Get enough sleep all month long, and practice good sleep habits on a regular basis.
- Eat lots of complex carbs - whole grains breads, pastas and cereals, barely, brown rice, lentils and beans. Yogurt and leafy greens are also good choices.
- Eat six small meals a day instead of three large ones. You can cut your regular meals a bit, and add light snacks in between.
- Avoid alcohol and caffeine, limit fat, salt and sugar.
The study authors are hoping for future work to explore the relationship between vitamin B foods containing B1 and B2 and the disruptive symptoms of premenstrual syndrome in more detail.
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