E-ISSN:2456-3110

Review Article

Yoga and Dietary Strategies

Journal of Ayurveda and Integrated Medical Sciences

2025 Volume 10 Number 5 MAY
Publisherwww.maharshicharaka.in

Evidence-Based Review of Yoga and Dietary Strategies for Enhancing Quality of Life in PMS Patients

Komal1, Hardeep2, Om AR3*
DOI:10.21760/jaims.10.5.19

1 Komal, Research Scholar, University of Patanjali, Haridwar, Uttarakhand, India.

2 Hardeep, Community Health Officer, National Health Mission, Government of Haryana, India.

3* Acharya Rohit Om, Research Scholar, University of Patanjali, Haridwar, Uttarakhand, India.

Premenstrual syndrome (PMS) encompasses a wide array of psychological, emotional, and physical symptoms experienced by women during the luteal phase of their menstrual cycle. These symptoms can significantly impair quality of life (QoL). Yoga and dietary interventions have garnered increasing attention as complementary therapies for managing PMS. This review explores the evidence from 2014 to 2024 regarding the effectiveness of yoga and specific dietary strategies in improving PMS-related outcomes and QoL. Forty recent studies were examined, revealing significant improvements in PMS symptoms and QoL through interventions involving Hatha yoga, mindfulness practices, and nutritional supplementation (e.g., calcium, magnesium, vitamin B6, chasteberry). Integrated strategies that combine yoga and dietary modifications demonstrate synergistic effects, suggesting promising holistic approaches for PMS management.

Keywords: PMS, yoga, dietary intervention, quality of life, complementary therapy

Corresponding Author How to Cite this Article To Browse
Acharya Rohit Om, Research Scholar, , University of Patanjali, Haridwar, Uttarakhand, India.
Email: 		Komal, Hardeep, Om AR, Evidence-Based Review of Yoga and Dietary Strategies for Enhancing Quality of Life in PMS Patients. J Ayu Int Med Sci. 2025;10(5):129-135.
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https://jaims.in/jaims/article/view/4344/

Manuscript Received Review Round 1 Review Round 2 Review Round 3 Accepted
2025-04-13 2025-04-26 2025-05-07 2025-05-17 2025-05-27
Conflict of Interest Funding Ethical Approval Plagiarism X-checker Note
None Nil Not required 12.65

© 2025 by Komal, Hardeep, Om AR and Published by Maharshi Charaka Ayurveda Organization. This is an Open Access article licensed under a Creative Commons Attribution 4.0 International License https://creativecommons.org/licenses/by/4.0/ unported [CC BY 4.0].

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Komal et al. Review of Yoga and Dietary Strategies in PMS Patients

Introduction

Premenstrual syndrome (PMS) is a multifactorial condition characterized by a constellation of recurrent physical, emotional, and behavioural symptoms occurring in the luteal phase of the menstrual cycle, resolving shortly after menstruation begins. PMS affects up to 90% of women of reproductive age, with approximately 20–40% experiencing moderate to severe symptoms that can significantly impair daily functioning, interpersonal relationships, and overall quality of life (QoL).[1] Symptoms of PMS vary widely but commonly include irritability, anxiety, mood swings, headaches, breast tenderness, and abdominal bloating. These symptoms can greatly diminish a woman's ability to function effectively in both personal and professional domains. The pathophysiology of PMS is not entirely understood, but current research suggests that it results from a combination of hormonal, neurotransmitter, and psychosocial factors. Hormonal fluctuations, especially changes in estrogen and progesterone, are considered a key factor in PMS. The luteal phase of menstrual cycle is marked by elevated progesterone levels, which can lead to mood disturbances, while estrogen can influence neurotransmitter systems related to mood regulation. Imbalances in these hormones are believed to contribute to emotional symptoms such as irritability, anxiety, and depression.[2] Additionally, neurotransmitter dysregulation, particularly involving serotonin and gamma-aminobutyric acid (GABA), has been linked to mood disturbances observed in PMS. Lower serotonin levels in luteal phase are associated with increased irritability and anxiety, while GABA dysfunction may also play a role in mood disorders.[3]

Furthermore, inflammation has been identified as an important factor in PMS. Studies suggest that women with PMS exhibit higher levels of pro-inflammatory cytokines, which may exacerbate symptoms such as pain, bloating, and mood swings.[4] Psychosocial factors, such as stress, poor coping mechanisms, and lifestyle factors like lack of exercise and sleep deprivation, can further contribute to the severity of PMS.[5] Given the potential side effects of pharmacological treatments, including SSRIs, hormonal contraceptives, and NSAIDs, there is growing interest in alternative therapies such as yoga and dietary modifications.

Yoga has been shown to alleviate many of the emotional and physical symptoms of PMS, while dietary interventions, including micronutrient supplementation and anti-inflammatory diets, may help manage the symptoms and enhance quality of life.[6-10] This review synthesizes recent evidence from 2014 to 2024 on the role of yoga and dietary interventions in managing PMS and improving the quality of life for women affected by this condition.

Pathology of PMS

The exact pathophysiology of premenstrual syndrome (PMS) remains unclear, but current research suggests that PMS results from a combination of hormonal, neurotransmitter, and genetic factors, as well as psychosocial influences. Several key physiological mechanisms have been proposed to explain the development and severity of PMS symptoms:

  • Hormonal Fluctuations: The menstrual cycle is characterized by cyclic fluctuations of estrogen and progesterone. During the luteal phase, the body undergoes significant hormonal changes. High levels of progesterone in this phase have been linked to mood disturbances, while estrogen may influence neurotransmitter systems related to mood regulation. Imbalance in these hormones can result in emotional symptoms such as irritability and depression.
  • Neurotransmitter Dysregulation: Imbalances in neurotransmitters, such as serotonin, GABA, and dopamine, play a critical role in the pathogenesis of PMS. Reduced serotonin levels during the luteal phase have been associated with symptoms like mood swings, anxiety, and depression. Additionally, GABA (gamma-aminobutyric acid), an inhibitory neurotransmitter, has been found to influence anxiety and mood disorders, with low GABA activity potentially contributing to the symptoms of PMS.
  • Inflammation and Immune System Activation: There is increasing evidence suggesting that inflammation may play a role in PMS. Studies have shown that women with PMS have higher levels of pro-inflammatory cytokines, which can exacerbate pain, mood disturbances, and fatigue. These inflammatory responses are thought to be influenced by hormonal fluctuations and may contribute to the severity of symptoms.

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  • Psychosocial Factors: Psychological stress, poor coping mechanisms & lifestyle factors such as lack of exercise or poor sleep quality can also exacerbate PMS symptoms. Chronic stress is known to elevate cortisol levels, which in turn affect hormone regulation & contribute to both emotional & physical symptoms of PMS.

Given the complexity of PMS pathophysiology, there is growing interest in non-pharmacological treatments, such as yoga and dietary strategies, that can potentially alleviate symptoms by targeting these underlying mechanisms.

Relationship Between Yoga and PMS

Yoga, a holistic practice involving physical postures (asanas), breathing techniques (pranayama), and meditation, has been shown to have significant therapeutic effects on the management of PMS. The mechanisms through which yoga exerts its benefits are multifaceted:

1. Reduction in Stress: Yoga has been demons-trated to lower cortisol levels, the primary stress hormone, and promote parasympathetic nervous system activation. Regular yoga practice fosters relaxation and reduces physiological stress responses, which are particularly important for PMS patients who often report heightened stress levels and mood swings.

2. Hormonal Regulation: Through its physical and breathing techniques, yoga helps to regulate the autonomic nervous system, which plays a key role in hormonal balance. Certain yoga postures have been shown to influence the levels of estrogen and progesterone, potentially reducing hormonal imbalances that contribute to PMS symptoms.

3. Improvement of Mood and Emotional Well-being: Yoga practice emphasizes mindfulness, emotional awareness, and relaxation, all of which have been shown to alleviate symptoms of anxiety, irritability, and depression commonly associated with PMS. Yoga has a positive impact on serotonin and GABA pathways, contributing to improved mood regulation.

4. Improvement in Sleep Quality: Poor sleep is a common complaint among PMS sufferers. Yoga's meditative and relaxing nature helps improve sleep quality by reducing anxiety and promoting relaxation, which in turn contributes to overall emotional well-being.

5. Pain Relief: Yoga has been effective in relieving physical symptoms of PMS such as headaches, back pain, and abdominal cramps. Certain postures enhance blood circulation and muscle relaxation, which can alleviate menstrual discomfort and reduce the intensity of pain associated with PMS. Studies have shown that yoga, particularly practices like Hatha yoga, restorative yoga, and mindfulness-based interventions, significantly reduces the severity of PMS symptoms, leading to improved overall well-being and quality of life.

Relationship Between Diet and PMS

Diet plays a crucial role in modulating the severity and frequency of PMS symptoms. Certain nutritional deficiencies, food sensitivities, and inflammatory foods can exacerbate PMS symptoms, while dietary interventions can help alleviate them.

1. Micronutrients: Deficiencies in key micronut-rients such as magnesium, calcium, and vitamin B6 have been linked to the severity of PMS symptoms. Magnesium, for example, has muscle-relaxant and anti-inflammatory properties that can help relieve cramps and reduce mood swings. Calcium supplementation has been shown to improve overall emotional well-being and reduce fatigue and irritability. Vitamin B6 plays an essential role in serotonin production, and supplementation has been associated with improvements in mood and emotional symptoms.

2. Anti-inflammatory Diets: Diets rich in antioxi-dants, omega-3 fatty acids, and anti-inflammatory foods can help reduce the inflammation that exacerbates PMS symptoms. Foods such as fish, leafy greens, and berries are beneficial for their anti-inflammatory effects, which may reduce symptoms like breast tenderness, bloating, and joint pain. Conversely, diets high in processed foods, sugar, and trans fats may contribute to the inflammatory processes that worsen PMS symptoms.

3. Probiotics: Gut health has increasingly been recognized as playing a pivotal role in PMS. Studies have suggested that an imbalance in the gut microbiota can influence hormonal regulation, neurotransmitter function, and inflammatory responses. Probiotics, which promote a healthy gut microbiome, have been shown to improve PMS symptoms, particularly gastrointestinal and mood-related complaints.


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4. Blood Sugar Regulation: Fluctuations in blood sugar levels can exacerbate PMS symptoms, particularly irritability and fatigue. A balanced diet with low-glycemic index foods, whole grains, and healthy fats can help stabilize blood sugar levels and alleviate these symptoms.

5. Caffeine and Alcohol: Reducing the intake of caffeine and alcohol during the luteal phase can help minimize the exacerbation of PMS symptoms, such as anxiety, mood swings, and sleep disturbances. Caffeine can contribute to dehydration and increased anxiety, while alcohol can disrupt sleep and worsen emotional symptoms.

Relationship Between PMS and Quality of Life

PMS can significantly affect various domains of quality of life (QoL), including emotional, social, and physical aspects. The severity of symptoms directly impacts daily activities, work performance, relationships, and overall life satisfaction. Women with moderate to severe PMS often experience a marked decrease in their QoL, characterized by:

1. Emotional Distress: Women with PMS freqen-utly report mood swings, irritability, anxiety, and depression. These emotional symptoms can strain personal relationships and social interactions, leading to feelings of isolation and stress.

2. Physical Discomfort: PMS - related physical symptoms such as cramps, bloating, and breast tenderness can interfere with daily activities and overall productivity. Pain and fatigue associated with PMS often reduce women’s ability to engage in physical activities or work efficiently, further affecting QoL.

3. Impact on Work and Social Life: Symptoms of PMS can interfere with work performance, social interactions & family obligations. Women with severe PMS may miss work or social events due to physical discomfort or emotional distress, leading to decreased life satisfaction.

Integrating yoga and dietary interventions into woman’s routine has shown to improve these dimensions of QoL. Yoga helps enhance mood regulation, reduces pain, improves sleep & promotes relaxation. Dietary interventions, particularly micronutrient supplementation & anti-inflammatory diets, help manage physical symptoms, enhance emot. stability & provide more energy, all of which contribute to improved QoL.

Discussion

The management of premenstrual syndrome (PMS) remains a topic of active research, with various approaches being proposed to alleviate symptoms. The integration of dietary modifications and lifestyle interventions, including yoga, has gained traction due to their low-risk and holistic nature.

This paper synthesizes existing studies, highlighting the effectiveness of diet, magnesium and calcium supplementation, and yoga practice in reducing PMS symptoms.

Yoga as an Effective Intervention for PMS

Yoga has shown consistent benefits in managing both the physical and psychological symptoms of PMS. Research indicates that yoga can help reduce anxiety, stress, and depressive symptoms commonly experienced during PMS. Studies have found significant improvements in quality of life, mood stabilization, and reduction of discomfort in women practicing yoga regularly (Yadav et al., 2015; Raghavendra et al., 2015). The physical postures in yoga enhance relaxation, which could play a role in alleviating pain associated with PMS, such as back and abdominal cramps.

Moreover, the mindfulness aspect of yoga contributes to emotional regulation, helping to counteract irritability and mood swings that are often linked with PMS. As such, yoga offers a non-pharmacological alternative that can be integrated into daily routines, promoting mental and physical well-being without the side effects associated with some medications.

Dietary Interventions: The Role of Magnesium, Calcium, and Other Micronutrients

Micronutrients play a crucial role in managing PMS symptoms. Magnesium and calcium, in particular, have been shown to reduce the severity of both physical and emotional symptoms (Ranjbaran et al., 2014; Brzezinski & Leandro, 2017). Magnesium supplementation has been associated with a reduction in water retention, cramps, and mood disturbances, while calcium helps alleviate depressive symptoms and fatigue (Yim et al., 2020). Additionally, a balanced diet rich in vitamins B6, C, and E can also reduce PMS severity by influencing neurotransmitter activity and hormone regulation.


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Several studies have explored the relationship between diet and PMS, with the Mediterranean diet being highlighted as beneficial due to its anti-inflammatory properties (Harb et al., 2015; Marshall & Donnelly, 2018). A diet rich in fruits, vegetables, whole grains, and healthy fats supports hormonal balance and reduces systemic inflammation, both of which are linked to PMS symptom severity.

Psychological Interventions and Mindfulness-Based Approaches

Psychological interventions, including mindfulness meditation, have demonstrated promising results in the management of PMS. Studies have indicated that mindfulness-based interventions can help women cope better with the emotional symptoms of PMS by enhancing emotional awareness and stress resilience (Schmitt et al., 2018). These practices not only reduce anxiety and irritability but also foster a greater sense of control over the body’s response to PMS.

Synergistic Effects of Combined Interventions

The combination of yoga and dietary modifications may provide synergistic benefits in managing PMS symptoms. Integrating a regular yoga practice with nutrient-rich dietary interventions could enhance the overall therapeutic effects. For example, the anti-inflammatory benefits of yoga may be complemented by the nutrient-dense nature of a balanced diet, amplifying the reduction of mood disturbances and physical discomfort associated with PMS.

Conclusion

The findings from this review suggest that both yoga and dietary interventions hold significant promise in the management of PMS symptoms. Yoga, through its physical postures and mindfulness practices, offers an effective non-pharmacological approach to alleviate emotional and physical discomfort associated with PMS. Additionally, the incorporation of magnesium, calcium, and other micronutrients in the diet can provide relief from common PMS symptoms, including mood swings, bloating, and fatigue.

While individual responses to these interventions may vary, the combination of yoga with proper dietary practices offers a holistic approach to managing PMS that promotes overall well-being.

Future research should continue to explore the mechanisms behind these interventions and investigate their long-term efficacy in large, diverse populations. Given the non-invasive nature of these therapies, they present a viable option for many women seeking relief from PMS without the need for pharmacological treatments.

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