PMS Nutrition Calculator

Discover the ideal nutrients to help alleviate your premenstrual syndrome symptoms and improve your wellbeing through proper nutrition.

Personal Information

Cramps
Bloating
Fatigue
Mood Swings
Headaches
Breast Tenderness
Food Cravings
Acne

Your Personalized PMS Nutrition Recommendations

Important Note

These recommendations are personalized based on your inputs. For optimal results, maintain these nutritional habits for at least 2-3 cycles. Always consult with a healthcare provider before making significant dietary changes.

Daily Nutrient Recommendations

Targeting Your Symptoms:

Recommended Food Sources

Lifestyle Recommendations

Diet Tips

  • Eat small, frequent meals to maintain stable blood sugar levels
  • Reduce salt intake to minimize water retention and bloating
  • Limit caffeine and alcohol which can worsen symptoms
  • Prioritize whole foods over processed options

Exercise & Wellness

  • Regular moderate exercise helps reduce PMS symptoms
  • Practice stress-reduction techniques like yoga or meditation
  • Ensure adequate sleep (7-9 hours nightly)
  • Try warm compresses for cramp relief

Tracking Your Progress

For best results, track your symptoms throughout your cycle and adjust your nutrition plan as needed. Consider these tracking methods:

Daily Food Journal

Record your food intake and note how symptoms change in relation to diet.

Symptom Calendar

Track severity of symptoms throughout your cycle to identify patterns.

Regular Checkups

Consult with your healthcare provider about your PMS management plan.