A bowl of fat–free or low–fat yogurt can help balance your calcium levels during your menstrual cycle. Researchers have found that some women have lower blood levels of calcium around the time of ovulation, and adding calcium can make a big difference when dealing with PMS symptoms that are related to mood and bloating. It’s always important for women to ensure they’re eating enough calcium–rich foods, but around the time of your period, there’s even more incentive.


Since the body can’t absorb calcium without the help of vitamin D, it’s critical to get enough of both nutrients, especially if you experience uncomfortable PMS symptoms. Some fish, including salmon, Atlantic mackerel, sardines and herring, are terrific sources of vitamin D. Aside from contributing to calcium absorption, the vitamin D in these fish may act through additional pathways to reduce PMS symptoms. Studies suggest a diet rich in vitamin D may reduce the risk of PMS by about 40 percent.