Eat More Carbs
One study found that meals high in carbohydrates improved mood in young women within 30 minutes of consumption. Another study found that when a woman with PMS had a high-carbohydrate drink, her mood improved within 90 minutes.

If you suffer from monthly mood swings, make sure half of each meal consists of high-carbohydrate foods, such as whole grain breads, cereals, pastas, legumes and fruit. Even better, choose low-glycemic, or slow-acting, carbohydrates that take longer to digest and lead to a gradual, slow rise in blood glucose. These help satisfy your appetite and keep your blood sugar level stable for longer periods. Slow-acting carbohydrates include whole grain pumpernickel and rye bread, oatmeal, 100 per cent bran cereal, pasta, barley, rice, yams, legumes, soy products, oranges, apples, dried apricots, yogurt and milk.

Eat More Often
Eating regularly helps sustain your blood sugar level. A drop in blood sugar can make you feel fatigued, hungry, irritable and headachy. Be sure to eat every four to five hours. Plan to eat a midday snack – it will save you from bingeing on potato chips or chocolate. Good snack choices should combine protein and carbohydrates. Try yogurt and fruit; whole grain cereal with low-fat milk; an energy drink made of a soy beverage combined with fruit; soy nuts and dried fruit; or whole grain crackers and part-skim-milk cheese.

Get Plenty of Calcium
PMS may be a reminder that you’re not getting enough of this important mineral. Researchers at St. Luke’s Roosevelt Hospital Center at Columbia University in New York studied 466 women with PMS aged 18 to 45 who took 1,200 milligrams of calcium carbonate or a placebo a day for three months. The study, published in the American Journal of Obstetrical Gynecology, found that the women who took the calcium reported a 48 per cent reduction in emotional symptoms, fluid retention and cramps.

Women between the ages of 19 and 50 need 1,000 milligrams of calcium every day. To meet your daily quota, reach for three servings of milk, milk products or calcium-fortified beverages from the following sources.

Source Calcium (mg)
1 cup (250 mL) calcium-enriched milk 420
1 cup (250 mL) calcium-fortified orange juice 364
1.5 oz (45 g) Cheddar cheese 327
1 cup (250 mL) milk 317
1 cup (250 mL) calcium-fortified soy or rice milk 310
3/4 cup (175 mL) low-fat fruit-bottom yogurt 281

Get even more calcium by snacking on almonds, eating more green vegetables – especially cooked broccoli, kale or collard greens – and cooking with tofu (check ingredient list for calcium sulfate). If you take supplements, choose calcium citrate or calcium chelate because the body absorbs these forms more readily than calcium carbonate.

Add More Magnesium
British researchers found that a daily 200-milligram magnesium supplement taken for two months significantly reduced PMS fluid retention. This mineral may also improve mood swings and migraines. Magnesium is a part of all body cells and body fluids and helps to maintain fluid balance by pumping sodium into, and potassium out of, cells. The recommended daily allowance for women is 310 to 320 milligrams. The best food sources are whole grains, nuts, seeds, legumes, lentils, dried fruit, spinach and green peas.

Mining for Magnesium
Source Magnesium (mg)
Soybeans, cooked, 1/2 cup (125 mL) 131
Tofu, firm, raw, 1/2 cup (125 mL) 118
Sunflower seeds, 25 g 100
Almonds, 24 (25 g) 84
Spinach, cooked, 1/2 cup (125 mL) 81
Swiss chard, cooked, 1/2 cup (125 mL) 76
Brazil nuts, 8 (25 g) 64
Black beans, 1/2 cup (125 mL) 60
Figs, dried, 5 55
Navy beans, 1/2 cup (125 mL) 53
Peanuts, 25 g 51
Wheat bran, 2 tbsp (25 mL) 46
Wheat germ, 2 tbsp (25 mL) 45
Kidney beans, 1/2 cup (125 mL) 40
Chickpeas, 1/2 cup (125 mL) 39
Lentils, 1/2 cup (125 mL) 35
Green peas, 1/2 cup (125 mL) 31
Dates, dried, 10 29

Vitamin B6
If your diet lacks whole, unrefined foods, consider supplementing it. For instance, take a calcium pill with added magnesium or boost your vitamin B6. Treating PMS with B6 dates back to the 1970s, when the vitamin was found to lift depression caused by birth control pills. At least a dozen studies have investigated the effect of B6 on depression in PMS. It seems that up to 100 milligrams of the vitamin every day will likely benefit women who suffer from premenstrual blues. British researchers analysed the results of nine clinical trials involving 940 women with PMS and concluded that vitamin B6 was significantly better than a placebo at relieving PMS-related depression.

To meet the daily B6 requirement of 1.6 milligrams, make sure your diet includes meat, poultry, fish, bananas, potatoes, legumes and whole grains. If you’re planning to give this remedy a try, here’s how to supplement safely.

• Take 50 to 100 milligrams of vitamin B6 three days before the expected onset of PMS symptoms.
  
• Stop taking B6 one or two days after your period has begun.
  
• More is not better. Supplementing with too much B6 for a prolonged period can have toxic effects, such as irreversible nerve damage.
  
• Vitamin B6 works with other nutrients in the body. It’s best to get your B6 from a high-potency multivitamin or multimineral or from a B-complex formula rather than from a single B6 supplement.

Vitamin E
It appears that this suspected heart-healthy vitamin might also reduce cramps and breast tenderness by influencing the body’s production of prostaglandins – hormonelike compounds that can either increase or decrease inflammation and pain. One study found that when women with PMS took 400 international units (IU) of vitamin E daily during the last two weeks of their menstrual cycle (for three cycles), physical and emotional symptoms improved significantly. To boost the vitamin E in your diet, reach for vegetable oils, nuts, seeds, wheat germ and leafy green vegetables, such as kale and Swiss chard. But to get closer to the 400 IU mark, you must take a supplement; even the best food sources contain only a fraction of this dose.

Helpful Herbs
Although there are only a few scientific studies to back up the claims, some women do find that certain herbs ease the discomfort of PMS. Before you start taking a herbal remedy, however, consult your doctor or pharmacist about potential interactions with medications you are already taking. Here are a few common herbal remedies and how to use them effectively.

• Evening primrose oil: may improve breast tenderness and pain but has no effect on emotional symptoms; may take three months before you feel effects. Take three 500-milligram capsules twice daily with meals. Very safe.
  


• Agnus castus: may combat mood swings, fluid retention, headaches and fatigue; acts on the brain to lower prolactin and increase progesterone. Take 175 milligrams once daily; standardized to 0.5 per cent agnuside and 0.6 per cent aucubin. Do not use during pregnancy, breast-feeding or with hormone replacement therapy.
  


• Ginkgo biloba: may reduce fluid retention and breast pain by improving circulation. Take 40 milligrams three times daily; standardized to 24 per cent flavone glycosides. Has a slight blood-thinning effect; should not be taken with Coumadin, Heparin or acetylsalicylic acid (ASA).
  


• Kava kava: may relieve anxiety; works on the limbic area of the brain, the centre of emotion. Take three capsules daily; standardized to 30 per cent kavalactones. Do not take with alcohol, tranquillizers or antidepressants.
  


• Feverfew: may prevent premenstrual migraines. Take 80 to 100 milligrams; whole leaf or powdered. Very safe.

Leslie Beck is a Toronto-based registered dietitian and author of Managing Menopause with Diet, Vitamins and Herbs (Prentice Hall Canada, 2000) and Leslie Beck’s Nutrition Guide for Women (Prentice Hall Canada, 2001). Visit her Web site at www.lesliebeck.com.

These delicious – and PMS-beating – recipes from The Canadian Living Test Kitchen focus on key nutrients: carbohydrates, calcium, magnesium and vitamin B6. The bonus: they all keep fat in check and meet the comfort-food quotient, too.

Creamy Pasta with Broccoli
This creamy pasta fools you into thinking it’s sinfully rich. The evaporated milk is the culprit: it is much lower in fat than cream. Plus, it has 80 per cent more calcium than regular milk. Chicken provides protein in combination with pasta, a carbohydrate. Did we mention that it tastes good, too?

2 boneless skinless chicken breasts
1 tbsp vegetable oil 15 mL
3 onions, sliced 3
2 large carrots, sliced 2
1 tsp dried thyme 5 mL
2 tbsp all-purpose flour 25 mL
1/2 tsp each salt 2 mL
and pepper
1 cup chicken stock 250 mL
1 cup 2% evaporated milk 250 mL
4 cups penne rigate pasta 1 L
4 cups broccoli florets 1 L
(about 1 bunch)
2 tbsp finely grated Asiago 25 mL
or Parmesan cheese

• Cut chicken crosswise into thin strips. In large skillet, heat oil over medium-high heat; cook chicken, stirring, for about 5 minutes or until golden and no longer pink inside. Transfer to plate; keep warm.
  


• Add onions, carrots and thyme to pan; cook over medium heat, stirring occasionally, for about 10 minutes or until onions are softened.
  


• Sprinkle with flour, salt and pepper; cook, stirring, for 1 minute. Gradually whisk in stock and evaporated milk; boil for 2 minutes or until thickened. Return chicken to pan, stirring to combine.
  


• Meanwhile, in large pot of boiling salted water, cook pasta for 6 minutes. Add broccoli; cook for 2 to 3 minutes or until pasta is tender but firm and broccoli is tender-crisp. Drain and return to pot. Add chicken mixture and toss to coat. Serve sprinkled with cheese. Makes 4 servings.

PER SERVING: about 573 cal, 36 g pro, 9 g total fat (2 g sat. fat), 87 g carb, 7 g fibre, 47 mg chol, 990 mg sodium. % RDI: 25% calcium, 26% iron, 126% vit A, 77% vit C, 75% folate.

Brown Rice, Bean and Pepper Pilaf
This high-carbohydrate side dish has whole grain brown rice, which has a low-glycemic index (or is slow acting). It’s also low in fat and includes legumes, which contain magnesium.

1 tbsp vegetable oil 15 mL
1 onion, chopped 1
2 cloves garlic, minced 2
1 sweet red pepper, 1
chopped
1 cup whole grain 250 mL
brown rice
1? cups vegetable stock 375 mL
1/2 tsp each salt and pepper 1 mL
1 cup rinsed drained canned 250 mL
black beans or
frozen green peas
2 green onions, sliced 2

• In heavy saucepan, heat oil over medium heat; cook chopped onions, garlic and red pepper, stirring occasionally, for about 5 minutes or until softened.
  


• Stir in rice to coat. Add stock, salt and pepper; bring to boil. Cover, reduce heat and simmer for 25 minutes or until rice is tender and liquid is absorbed.
  


• With fork, stir in beans. Remove from heat; let stand, covered, for about 5 minutes or until beans are hot. Serve sprinkled with green onions. Makes 4 servings.

PER SERVING: about 284 cal, 9 g pro, 5 g total fat (1 g sat. fat), 51 g carb, 6 g fibre, 0 mg chol, 483 mg sodium. % RDI: 4% calcium, 14% iron, 11% vit A, 87% vit C, 36% folate.

Date and Banana Loaf
This perfect pick-me-up snack contains whole wheat flour and wheat germ with their magnesium, and banana with its B6. As an added bonus, it will truly satisfy your sweet tooth!

1/2 cup granulated sugar 125 mL
1/2 cup plain yogurt 125 mL
1/4 cup vegetable oil 50 mL
2 eggs 2
1 cup mashed banana 250 mL
1 tsp vanilla 5 mL
1 cup all-purpose flour 250 mL
3/4 cup whole wheat flour 175 mL
1/4 cup wheat germ 50 mL
2 tsp baking powder 10 mL
1/2 tsp baking soda 2 mL
1/2 cup chopped dates 125 mL

• In bowl, whisk together sugar, yogurt, oil and eggs; stir in banana and vanilla.
  


• In large bowl, whisk together flours, wheat germ, baking powder and baking soda; stir in dates. Stir in banana mixture until combined.
  


• Pour into greased 8- x 4-inch (1.5 L) loaf pan. Bake in centre of 350°F (180°C) oven for about 1 hour or until tester inserted in centre comes out clean. Let cool in pan on rack for 15 minutes. Remove from pan; let cool on rack. (Make-ahead: Wrap in plastic wrap and store for up to 2 days or overwrap and freeze for up to 2 weeks.) Makes 1 loaf or 12 slices.

PER SERVING: about 203 cal, 5 g pro, 6 g total fat (1 g sat. fat), 34 g carb, 3 g fibre, 37 mg chol, 110 mg sodium. % RDI: 4% calcium, 9% iron, 2% vit A, 3% vit C, 12% folate.

These delicious – and PMS-beating – recipes from The Canadian Living Test Kitchen focus on key nutrients: carbohydrates, calcium, magnesium and vitamin B6. The bonus: they all keep fat in check and meet the comfort-food quotient, too.

• Nutrient Value of Some Common Foods. This $8.95 booklet from Health Canada lists foods high in calcium and vitamin B6. To order, call 1-800-635-7943 or visit http://publications.pwgsc.gc.ca.
  


• Leslie Beck’s Nutrition Guide for Women (Prentice Hall Canada, 2001)
  


• The Complete Idiot’s Guide to Total Nutrition for Canadians by Joy Bauer (Prentice Hall Canada, 2000)
  


• The Arnot Ogden Medical Center page on PMS www.aomc.org/HOD2/general/general-PREMENST.html