Up to 85 per cent of women suffer from discomfort from PMS symptoms every month… and up to 10 per cent experience very severe symptoms.
That’s a lot of women feeling not so great! PMS (premenstrual syndrome) symptoms are caused by changes in hormones, particularly oestrogen and progesterone, and chemical changes in the brain which are thought to affect your mental state that is so often associated with PMS.
The effect? PMS symptoms include acne, anxiety, backache, cravings, digestion issues, headache, insomnia, joint and muscle pain, mood swings, tiredness… and more!
If this sounds like you every month, you might like to know that with some simple dietary and lifestyle changes you can make a difference to the severity of your premenstrual symptoms. As a naturopath I see many cases of it and here are some things I recommend to relieve PMS symptoms.
1. Get familiar with vitamin B6.
Vitamin B6 is found in foods like poultry, fish and nuts. Though often you may need to supplement to get the symptoms under control. B6 (in particular activated B6 or P5P) is excellent for addressing irritability, teariness and fluid retention. It helps the body to metabolise oestrogen and is involved in the manufacture of important neurotransmitters and anti-inflammatory mediators.
2. Relax with magnesium.
Magnesium is found in high levels in leafy greens, nuts and seeds, fish, beans, whole grains, avocado, banana and chocolate (yes!). Along with B6 it is essential for progesterone production. It also helps to relax your muscles and calm the nervous system.
3. Keep your gut bacteria in check.
Healthy gut bacteria is essential for healthy neurotransmitter production and to ensure oestrogen metabolites are removed from the body. Eat foods naturally high in good bacteria such as kefir, kimchi, miso and sauerkraut. Also consume prebiotic foods (that feed the good bacteria) vegetables especially asparagus, banana, Jerusalem artichoke, leeks, legumes and onions.
4. Avoid inflammatory foods.
This includes sugar, gluten, processed, deep fried foods. Increased levels of inflammation in the body causes issues with the GABA (neurotransmitter) receptors which can exacerbate symptoms such as anxiety, moodiness and irritability.
5. Watch what you drink.
Sorry, but I have to say it. Too much alcohol just won’t do you premenstrual symptoms any favours! Not only does it dehydrate your body, it also affects production of a progesterone metabolite which has a beautiful calming effect on your GABA (neurotransmitter) receptors.
Plenty of water will help to stabilise fluid retention. Herbal teas such as chamomile will calm the body and peppermint ease bloating.
6. Eat regular, healthy meals.
Maintaining healthy blood sugar levels by eating regular snacks and meals means less cravings for sugar and refined carbs, plus your body is getting plenty of essential nutrients to keep the symptoms at bay.
7. Include plenty of fresh vegetables and fruit, and high-quality protein.
Eat well all month long and not only will you feel great, it won’t be such a chore to have to tweak your diet when the symptoms begin to appear. Eating a wide array of colourful vegetables means plenty of each of the vitamins and minerals important for maintaining reproductive health.
And remember, there’s no need to be feeling “so-so” for a few days every month of the year. If your PMS is getting the better of you then seek advice from a qualified naturopath. They can address your individual health needs with herbal medicines, supplements and dietary advice to help get your hormones back in balance and you feeling on top of the world.
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