---
title: What diet and lifestyle changes help PMS? | Niyora
description: A four-step approach starting with healthy eating, then lower glycemic index foods, then supplements, and finally lifestyle changes may help PMS. Some women m
url: https://niyora.com/research/papers/a-phased-dietary-and-lifestyle-approach-for-the-treatment-of-premenstrual-2013/
---

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- What diet and lifestyle changes help PMS?

Study, 2013

# What diet and lifestyle changes help PMS?

A four-step approach starting with healthy eating, then lower glycemic index foods, then supplements, and finally lifestyle changes may help PMS. Some women may feel better after just the first step. This is based on past research and clinical experience, not on a new study proving it works.

 Early or limited evidence

Based on literature review and clinical experience, not a specific study group

## What they did

Reviewed 20 years of published research on diet and lifestyle for treating PMS and combined findings with the author's clinical experience treating women with this condition.

## What they found

Four phases are recommended. Phase 1: eat a healthy, balanced diet. Phase 2: choose lower glycemic index foods and eat regular meals. Phase 3: try supplements with evidence of effectiveness such as calcium and vitamin D. Phase 4: address lifestyle factors including physical activity, stress management, and weight, plus manage chronic health conditions. Women may not need all four phases and may find relief after just Phase 1.

## What it means for you

This is a suggested treatment approach based on reviewing existing research and one author's experience, not research proving it works. More studies are needed, especially testing the lower glycemic index diet and weight loss. Women don't need to follow all phases and can start with basic healthy eating to see if symptoms improve.

4

Recommended treatment phases

20

Years of research reviewed

## About the study

Original title A phased dietary and lifestyle approach for the treatment of Premenstrual Syndrome Authors Gaynor Bussell Journal Nutrition & Food Science Year 2013 Study design Study Participants 20 Read the paper [doi.org/10.1108/00346651311313535](https://doi.org/10.1108/00346651311313535)

## Topics

[Premenstrual syndrome (PMS)](https://niyora.com/research/topics/condition-pms/)[Diet and nutrition](https://niyora.com/research/topics/treatment-diet/)[Calcium](https://niyora.com/research/topics/treatment-calcium/)[Vitamin D](https://niyora.com/research/topics/treatment-vitamin-d/)

Research tells you what helps on average. Niyora helps on the day it hits.

Calm down, see it another way, and decide what to say, with a PMS and PMDD app built by a doctor.

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