When PMS strikes, you may find it hard to do anything because of the bloating and fatigue. Although there is no established cause for premenstrual symptoms and no comprehensive cure, a combination of lifestyle changes can help. Exercise has been proven to relieve the symptoms. However, what you eat can also lessen the cramps, bloating, headache, increased appetite and irritability that come with PMS.

Fortify Your Dietary Defenses

The menstrual cycle involves a constant fluctuation of various hormones whose effect on the body can be influenced by other factors, including your psychological state and the foods you eat. All these combined cause the different PMS symptoms and influence their severity. Start by taking note of your symptoms and writing them down. Then make a few dietary alterations, and track your symptoms for several cycles.

Alter Your Carbohydrate Intake

Fluctuating hormone levels may cause some women to have a harder time absorbing the glucose from carbohydrates during the premenstrual phase. This hypoglycemic state may explain why some women have low energy or certain food cravings, become hungrier than they normally would and become grumpy before their period. To keep your blood sugar levels stable, try reducing your intake of refined carbohydrate foods like cookies and crackers, and eating more complex carbohydrates like vegetables and whole grains.

Reduce Your Fat Intake

A number of studies have shown that a lower fat intake can reduce symptoms like cramps, breast tenderness and fluid retention. Try reducing your fat intake for a few cycles and see if it makes a difference. The specific types of fat you eat may also affect your symptoms: some studies suggest that eating fish in place of other animal products may reduce pain by increasing consumption of inflammation-reducing omega-3 unsaturated fats.

Decrease Consumption on Alcohol and Caffeine

Alcohol and caffeine have been shown to increase the severity of PMS symptoms. During the premenstrual phase, it takes longer for the body to metabolize caffeine, so its effects on the central nervous system linger, increasing irritability and anxiety. Both caffeine and alcohol are also diuretics, meaning they cause water loss. The fluid loss due to caffeine and alcohol consumption encourages the body to hold on to even more water because it is in a more dehydrated state. This causes the symptoms related to water retention like bloating, breast swelling and weight to worsen.