Pre-menstrual syndrome or PMS in short can be a terrifying experience.

Stomach cramps, bloating, bad mood and headache are not welcoming symptoms, especially when they all occur together. While pain relief medications are commonly used to tackle PMS, not many consider treating the condition through nutrition. A healthy diet will not only alleviate the PMS symptoms, it will also give energy to the body and improve the overall health of an individual.

The following foods are known to improve the condition by alleviating the symptoms:

Calcium rich foods: Calcium-rich foods should be an important part of the diet. Calcium not only helps make the symptoms less severe, it also prevents the condition. Since calcium influences the action of estrogen in the body, it reduces the severity of the PMS symptoms by a minimum of thirty percent.

Vitamin-D rich foods: Vitamin-D rich foods, especially fishes fish like salmon, mackerel and sardines should be incorporated in the diet. Vitamin D helps prevent the condition in those not already suffering from it and alleviates the symptoms in those that do.

Magnesium rich foods: Foodstuffs having an adequate amount of magnesium are known to lessen the symptoms of PMS. Spinach, almonds, brown rice, whole wheat, oats and chickpeas are healthy as well as convenient options. Women suffering from PMS have low magnesium intake in their diet. The nutrient helps relax the body muscles, thus providing considerable relief from cramps. A healthy dose of magnesium helps subside the syndrome by almost a third.

Vitamin B6 rich foods: Potato, banana, spinach, chicken, turkey, salmon and lentils are viable options that provide the body with a considerable amount of vitamin B6. Magnesium when coupled with Vitamin B6 is a far more efficient combination than taken individually. Vitamin B6 induces the production of neurotransmitters in the brain. They serve various purposes in finding a solution to the problems faced while PMS-ing, such as mood stabilization.

Thiamin rich foods: Brown rice, green peas and wheat germ comprise a diet with sufficient thiamine intake. Riboflavin rich foods: Foodstuffs like milk, spinach, beef, salmon, almonds, chicken and eggs are good sources of riboflavin. Thiamin and riboflavin are both known to considerably decrease the chances of having PMS symptoms in women who do not suffer from it.

Cut down on the caffeine: Caffeine is responsible for the extreme mood swings one gets. They also make your breasts feel tender and make you irritable. If coffee is what keeps you going through the day, try decaf coffees on days when you are in a bad mood.

Reduce chocolate intake: Chocolate and all sugary foods in general worsen the mood swings.

Avoid junk: Avoiding junk and a wise selection of nutrients in diet is the best way to prevent and alleviate PMS in a natural way.

Nutrition is a safe way to avoid the symptoms of PMS. The healthy diet ensures both maintenance of internal and external health and takes the syndrome head-on at the root itself.