Women who are conscientious about taking their calcium and vitamin D to ward off osteoporosis get an additional benefit- fewer PMS symptoms. That’s right, getting plenty of vitamin D and calcium the primary building blocks for healthy bones can helps alleviate the symptoms of premenstrual syndrome aka PMS.
A number of treatment options exist for PMS but there is no cure and it cannot be totally prevented. Thanks to a number of long-term research studies into PMS, scientists and doctors are discovering some real answers that might help women with this dreaded monthly syndrome.
30% Lower Risk of PMS
In one study, “Calcium and Vitamin D Intake and Risk of Incident Premenstrual Syndrome“, published in the Archives of Internal Medicine in 2005, 1057 women with PMS and 1968 women without PMS symptoms were followed.
The research groups that boosted their consumption of vitamin D and calcium displayed a lower percentage of PMS experiences. The average consumption in this study was 400 units of vitamin D and 1,200 milligrams of calcium derived from servings of fortified orange juice, low fat dairy and supplements as well.
In women consuming the highest amount calcium (average 1283mg per day) there was a 30 per cent lower risk of developing PMS compared to women with a low intake (529mg daily).
PMS can be defined as a group of symptoms that occur in between the time of ovulating and menstruating. A myriad of symptoms can plague a woman going through this and include cramps, headaches, irritability, breast tenderness, bloating, constipation and mood swings that may veer into depression territory.
In order for a woman to be diagnosed with premenstrual syndrome, the symptoms must be enough to interfere with every day life whether it is going to work, exercising, socializing and more.
There is a problem with the consumption of vitamin D and calcium among women however. They are not getting enough. If you are one of these women, there are a number of ways you can get enough in your diet. It is also important to note that the older you are, the more you need.
Thanks to sodas and processed foods, teenagers through middle-agers are not getting the nutrients they need and start showing signs of osteoporosis at an earlier age and for sure, their PMS symptoms are tougher than what might be normal for them.
Another research papers says that the women who do not get enough calcium and vitamin D and do have PMS symptoms severe enough to impact daily activities can still introduce these nutrients and get the benefits of fewer symptoms within a month or two. Of course, the side benefit is healthier bones and teeth.
Other research on Vitamin D that has recently been in the new concerns predicting childhood MS, protecting against breast cancer, and a genetic maker for melanoma risk. Clearly, this is an important vitamin we’ll be hearing more about.
Drink Your Milk
The best way to get enough of these nutrients is through the food and drink rather than a pill supplement. Just four servings of dairy a day can give you enough calcium without the benefit of supplements.
A cup of fortified orange juice has 300 milligrams, a serving of yogurt averages 400 milligrams, an ounce of cheese has 200 milligrams and a cup of milk has 300 milligrams. J
Just those examples alone provide your daily allowance for the prevention of many PMS symptoms. This does not even include the food like spinach and broccoli that has calcium as well.
With a bit of conscious effort on your part in tailoring your diet and supplements, you can ensure you experience fewer PMS symptoms with calcium and vitamin D.
Image by Mark Kobayashi-Hillary, Creative Commons License.