Premenstrual syndrome (PMS): Fact File

She tries to cope with this regular stress by resorting to medications or treatment. However, most women do not realize that dietary changes and correction of existing imbalances or deficiencies can restore normalcy or alleviate symptoms considerably. Food cravings are common components of this syndrome and can be countered by depending on larger portions of proteins.

Some dietary changes can help her to get over these symptoms

* Cutting down on salt to reduce the fluid retention in the body which is one of the reasons for bloating, breast tenderness and weight gain in the premenstrual period.

* Vitamin B complex, especially B6, has been identified as helping to reduce moodiness, fatigue and constipation associated with this phase.

* Omega-3 fatty acids found in fish, flax seeds have been identified to reduce most physical and mood symptoms of PMS.

* Avoidance of coffee, tea and alcohol has been shown to reduce the intensity and duration of PMS.

Some Changes in daily practices will help you cope with healthy meal preparation

* Start your day with breakfast; include some form of milk in it. Curd is also a good option.
Understand calcium or iron content of regularly consumed foods and use them generously in the foods that you eat.

* Fruits and vegetables, rich in antioxidants, should become part of your daily food pattern.
Taking fruits such as apples, oranges, or bananas along with a handful of nuts to the office can help reduce indulgence in junk foods.

* Drinking adequate water intake is essential to avoid dehydration which can manifest as fatigue, poor concentration and headache.

* Make protein a regular part of all meals. This can be done by including a mix of dairy products, dals, pulses, nuts and egg or meat in a meal.

* Make salads as a part of your daily meal to get adequate fiber.

* Use greens in the meals whenever possible to ensure adequate iron consumption.