A focus on PMS
Pre-Menstrual Syndrome (PMS) is an umbrella term used for the various symptoms that occur from just after ovulation up until a period starts. Symptoms vary from person to person and also in intensity. They can include: irritability, anxiety, depression, mood swings, water retention, headaches, migraines, cravings (eg sugar), constipation, bloating, acne and weight gain.
The symptoms are all occurring because of a change in hormone balance, with our female hormones, so the key is supporting those hormones to get them back in balance.
Some of the ways we can do this are through diet, supplements and lifestyle changes as shown below:
10 Top Dietary Tips for PMS
The following dietary tips are the first step in balancing our hormones.
- Balance your blood sugar levels – This is because if your blood sugar levels are out of balance it has a knock on effect on your female hormones..
Eat 3 meals a day but at regular intervals, avoiding big gaps between meals. Have a mid-morning or mid-afternoon snack if needed, to keep blood sugar levels stable.
- Have protein with each meal and snack (eg chicken, fish, meat, eggs, nuts, seeds, beans, lentils, chickpeas and tofu).
- Eat complex carbohydrates (eg wholegrain rice, oats, buckwheat, spelt, pulses and vegetables)
- Avoid refined carbohydrates (eg biscuits, cake, pastry, crisps, white pasta and bread).
- Reduce caffeine (eg coffee, tea, chocolate and some fizzy drinks)
- Avoid sugar (including fruit juices, fizzy drinks and dried fruit). Keep honey and maple syrup to a minimum
- Reduce alcohol
- Eat organic wherever possible– to avoid pesticides, antibiotics and growth hormones
- Eat healthy fats, especially Omega 3essential fatty acids : oily fish such as wild Alaskan salmon, sardines, mackerel and herring are a good source of this nutrient. Plant sources include: flax seeds and chia seeds. Also include other good fats: nuts, seeds, avocados, coconut oil and extra virgin olive oil in the diet.
- Reduce saturated animal fats– from red meat and cheeses
- Eat a wide range of fresh fruits and vegetables– more vegetables than fruit
- Eat cruciferous vegetables-eg broccoli, cabbage, Brussel sprouts, cauliflower and kale
- Eat plenty of fibre– eg fruit, vegetables, oats, lentils, flaxseeds, other seeds and wholegrains
- Avoid anything artificial– preservatives, additives, sweeteners etc
- Eat liver supporting foods– eg lemons, garlic, onions, leeks, cabbage, cauliflower, broccoli, kale, beetroot, artichoke, chicory, turmeric and eggs. Also drink 2 litres of water a day to support the body’s natural detoxification system which the liver is part of.
- Eat phytoestrogen rich foods– eg fermented soya products (miso, tempeh, tamari), flaxseeds, alfalfa, lentils, chickpeas, garlic, celery, oats and mung bean beansprouts.
Supplements
- Vitamin B6 – contributes to the regulation of hormonal activity and has been shown in studies to reduce PMS symptoms
- Magnesium – supports stress and is needed for energy. It’s also a muscle relaxant so supports muscle cramps. Studies show it works better for PMS symptoms when used in combination with B6
- Omega 3 – supports the balance of hormones and is known to reduce inflammation. It is also vital for brain function (moods, concentration, focus etc). Especially useful to take if your diet doesn’t include much omega 3 (oily fish being a good source).
- Evening Primrose Oil or Starflower Oil (providing GLA) – women have traditionally used this for many years to support PMS symptoms. If you do take this it’s a good idea to make sure you are also getting Omega 3 in your diet or via a supplement as well (to help the balance of Omega 6 found in these oils and Omega 3).
- A good quality Multi-Vitamin – containing nutrients to support female hormone health such as: zinc, calcium, vitamin E, magnesium, B6.
What else can we do to support PMS?
- Reduce stress! – take time out, learn to say no, get outdoors and close to nature, gentle exercise, time management. Stress has a knock on effect on all our hormones, as well as overall health, so it’s really worth addressing!
- Get enough sleep– lack of sleep affects many functions including: moods, concentration and energy levels.
- Exercise – exercise helps increase the production of endorphins (chemicals released in the brain) to improve mood. It also boosts metabolism.
- Empty your bowels regularly – this is helped with fibre, water and exercise. Fibre helps to excrete excess oestrogens that the body doesn’t need any more, which is important for keeping female hormones balanced.
- Support your liver – the liver breaks down hormones ready to be excreted. Follow the dietary advice above for foods to eat and drink plenty of water (ideally filtered or mineral). Start the day with hot water and lemon. Also reduce caffeine and alcohol as these also have to be broken down by the liver and we need to avoid over burdening it.
- Avoid xenoestrogens where possible – these are found in plastics, pesticides, growth hormones, the lining of cans and it can be found in tap water too, coming from medications and hormone pills like HRT and the contraceptive pill. These xenoestrogens mimic oestrogen in the body so can disrupt our hormones. They are fat loving so are stored in our fat cells. Don’t store fatty foods eg cheese, in plastic wrap, or put food in plastic containers while it’s still hot and avoid re-heating food in plastic containers. Avoid water in soft, bendy plastic bottles.
- Make changes now so you’re better prepared for the menopause! – start to address any hormonal imbalances now and you’ll give yourself a much better chance of having a smoother ride when you go through the menopause.
Disclaimer:
This information is intended as a guide only and is not intended as medical advice. Please check with your medical or healthcare practitioner if you are on any medication or if you have a medical condition before taking any of the products suggested here.