Ever wondered if the foods you eat could help to improve your symptoms of pre-menstrual syndrome (PMS)?
Speaking as a person who identifies as a female, and was born a female – being a woman can be really great, however there is no denying that it feels as though we got handed the more difficult sex. From periods, labour, and menopause, to societal pressures, the list of things we should be, and have to manage is endless. One of these niggly little issues is PMS.
What is PMS?
Premenstrual Syndrome, is a vague umbrella terms that refers to the physical and emotional symptoms that some women experience in the lead up to menstruation. These symptoms will often be experienced in the week prior to the menstrual bleed.
The symptoms experienced vary from person to person. Symptoms can be physical or psychological symptoms / mood related.
Common symptoms include:
Physical:
- Abdominal bloating and/ or fluid retention
- Abdominal cramping
- Acne, or changes in skin
- Gastrointestinal changes, including constipation and diarrhoea
- Weight gain
- Breast tenderness or swelling
- Joint or muscle pain
- Poor sleep or fatigue
- Food cravings or a general increased appetite
- Headache and migraine
- Hot flushes or sweats
Mood symptoms of PMS can include:
- Anxiety
- Lowered mood, which may include suicidal thoughts
- Difficulties concentrating, memory lapses
- Changes in self-esteem and confidence, leading to social isolation
- Changes in libido
- Mood swings, weepiness, and irritability
Why does PMS occur?
There is no known cause as to why PMS occurs. There are a few thoughts and theories around around changes in hormone levels in the menstrual cycle, especially during the week before your period. It is thought that the fall in estrogen and progesterone after ovulation may cause PMS symptoms (if you do not fall pregnant).
How is PMS diagnosed?
There is no real diagnostic criteria for PMS, but more a repeated occurrence of the symptoms, in the week prior to your period. Sometimes it can help to use a menstrual cycle app, or to take note of your PMS symptoms for a few months to determine your main symptoms, and if they commonly cause you issues.
Premenstrual Dysphoric Disorder (PMDD)
PMDD is a form of PMS that encompasses severe symptoms. It is estimated that 3-8% of women will suffer from this. Symptoms associated with PMDD include serious mental health impacts that often prevent women form being able to continue with their everyday lives and normal activities.
Whilst there is no known cause, or specific diagnosis for PMS, there are a number of factors that may contribute to symptoms. These can include:
- Poor physical and mental health
- BMI greater than 30
- Smoking
- Family history and genetics
- Cultural and social environment, including stress
With all of these vague symptoms, diagnosis and development, it’s difficult to know how to treat PMS. Interestingly, there is quite a bit of research and information around how to manage PMS through nutrition and lifestyle.
What foods can impact PMS and how?
It is common for women to experience cravings in the week leading up to their period, or the luteal phase of their cycle (which follows ovulation). Research shows that women crave more carbohydrates in their luteal phase. Eating carbohydrates can increase levels of serotonin, that can improve your mood. It makes sense that there’s a bit of an emotional relationship with food in this period if we know these yummy foods are going to make us feel good!
Other research hypothesises that the food cravings are related to low estrogen levels and high progesterone that occurs in the luteal phase. Just prior to our periods beginning, progesterone drops, and estrogen is high, which causes blood sugar levels to drop. When this happens, the brain sends signals out to replenish these levels. This could in part explain the association between cravings of sweet foods and weight gain on hormonal contraceptives.
SO which nutrients can assist with PMS symptoms?
- Calcium:
Sounds like a funny one, given that most people associate calcium with bone health (and rightly so!) Research has shown that levels of calcium and other trace elements were lower in women who experience PMS. A study showed that women who took 1000mg of calcium daily, for 3 months experienced more energy, improved mood, and fewer changes in appetite than those who did not take the supplement. Calcium rich foods include dairy, almonds, chia seeds, tofu, sardines and leafy greens. - Vitamin B6:
Pyridoxine, known as a co-enzyme for synthesis of dopamine and serotonin might help in improving mood symptoms associated with PMS. It has been shown to improve symptoms of bloating, anxiety, moodiness and forgetfulness. Vitamin B6 can be found in pork, poultry, fruit and fortified cereals. - Magnesium:
The research for magnesium and its effect on relaxing smooth muscle, and improving mood and sleep is well documented. It is no surprise that this is a key nutrient involved in management of PMS. One study looked at the effect of magnesium and vitamin B6 supplementation together, and results showed that when taken in combination, they had a greater effect on PMS management compared with taking magnesium alone. It is important to note that these effects on PMS were shown after a few months of taking a supplement consistently. Magnesium is found in wholegrains, leafy vegetables (green), legumes and nuts and seeds. - Vitamin E:
Research as shown than vitamin E caused a significant improvement in mood symptoms of PMS. Another study echoed this by finding that vitamin E reduced symptoms of irritability, and stress, and showed increased involvement in social activities. Vitamin E is found in nuts, seeds, avocado, extra virgin olive oil and olives. - Omega 3 fatty acids:
Research has shown that supplementation of omega 3 fatty acids can reduce cramping prior to periods. Another study found that omega-3 fatty acids can reduce psychological impacts of PMS, such as anxiety, depression, and lack of concentration. It was also found that bloating, headaches, and breast tenderness were also reduced with omega 3 intake/supplementation. Again, this effect was seen most significantly in those who had a consistent, and prolonged duration of omega 3.
That’s the nutrients to include, but how about foods that may WORSEN PMS?
- Reduce added salt
Salty foods can make us feel more thirsty and may contribute to bloating or fluid retention during those weeks leading up to your period. Where you can, opt for added herbs versus added salt. - Avoid alcohol where possible
Alcohol is a depressant. This means it slows down our responses and reflexes, however it can also cause psychological differences such as feelings of anxiety, sadness or depression. It can also disrupt sleep, and sleep is important for balancing our hormones, and improved mental health. - Reduce excess caffeine
Caffeine can cause feelings of anxiety, disrupt sleep, changes in bowel function and may contribute to breast tenderness. Of course, if you find caffeine doesn’t affect you, then keep reaching for your coffee! Ideally you would be keeping your coffee intake to a maximum of 3 daily. - Reduce intake of refined sugars
It is important to continue to consume carbohydrates during your luteal phase, to account for that drop in blood sugars (mentioned previously). Ideally, these carbohydrates would come from wholegrains, fruits, vegetables, and dairy. Blood sugar regulation is important for all hormones in the body. When we consume refined sugars, or simple sugars this causes our blood sugar to spike and then dip. This can leave us feeling fatigued and reduce concentration. Anecdotal evidence has shown that PMS symptoms might be more severe with increased sugar consumption.
If you are struggling with PMS symptoms, and would like a way to manage this naturally with more support, book in for a one on one consultation here.
Until next time,
Big Sis x
