Premenstrual Syndrome and Diet.

#Premenstrual#syndrome (PMS) and #Diet
Premenstrual syndrome is complex disorder affecting women in their child bearing. According to the American Congress of Obstetricians and Gynecologists (ACOG), it’s a group of physical or mood changes that occur one to two weeks before menstruation. Symptoms usually stop once a woman’s period begins
👉Causes:
The exact cause of this syndrome is remains unclear however, certain #neurotransmitters like #serotonin and#GABA( gaba aminobutyric acid) may play an important role in the pathophysiology of this syndrome. Serotonin helps to regulate mood and behavior, while GABA tends to promote calmness and ease anxiety.Research suggests that women who suffer from PMS may have abnormal serotonin neurotransmission, leading to symptoms such as irritability, depressed mood, and food cravings. 
The role of progesterone is inconclusive as suggested by some studies.


👉 #Risk factors :*Obesity *Family history *environment, and diet may play an important in its onset.
👉 Symptoms: headache, breast tenderness mood swings, abdominal bloating and food cravings.
👉The food connection :
certain vitamins like #vitaminD vitaminB1 and B6 may improve symptoms. Studies revealed that 1000mg/ day of calcuim along with 10 micrograms of #VitaminD may reduces premenstrual pain and migraine.
👉Dairy products or other alternative sources, egg and fortified cereals are the best choices.
👉Vitamin B6 is a factor in the synthesis of the amino acids tryptophan and tyrosine, the precursors to serotonin and dopamine, respectively, both of which affect mood. 
The researchers found that higher intakes of dietary thiamine and riboflavin for approximately two to four years was associated with a significantly lower incidence of PMS.
Some minerals like #Iron#zinc and #Magnesiumalso associated with PSM.
Evidence suggests magnesium may be beneficial in reducing fluid retention associated with PMS.
👉Take home Message :
A blanced diet with plenty of calcium, vitamin D and vitaminB 
Do include whole grains, lean protein, fruits, and vegetables.
with moderate physical activity🏃‍♀️ If symptoms getting worse always consult your GP.

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