Did you know that nearly 75% of women suffer from premenstrual syndrome (PMS) a week before their period? Going through a wide range of distressing symptoms, from headaches to fatigue, can be really distressing. As one of the ways to improve your well-being during this time, many studies underline the importance of a healthy lifestyle and proper dietary habits. Check out this article for some helpful tips on improving your PMS symptoms through nutrition.
What is PMS?
Let's understand the basics of this common phenomenon. Premenstrual syndrome (PMS) occurs in the late luteal phase of your menstrual cycle – during the last 14 days before the period. Many women can experience symptoms that negatively impact their physical and emotional well-being during this time. Some of the most common complaints include cramping, fatigue, mood swings, headaches and breast soreness. Some women also have an upset stomach, increased appetite and difficulties with sleep.
In some cases, a woman might feel back to normal after the start of their period as their hormones bounce back. Others might experience worsening symptoms, causing feeling depressed, angry, tired and weak. Such an extreme form of PMS is called premenstrual dysphoric disorder (PMDD) and is included in the Diagnostic and Statistical Manual of Mental Disorders.
Why do you actually feel this way? The most well-known reason for PMS is a fluctuation in hormones and brain chemicals after ovulation – during the late luteal phase, your estrogen falls while your progesterone increases. While you can consult with your physician about any treatment and pain relief medications, you may also consider natural ways to improve your well-being, such as lifestyle changes and proper diet.
Finally, it is always important to remember that you must listen to your body – if you have been feeling extremely unwell, don't brush it off and consult your doctor immediately! Some underlying health conditions, like PCOS, endometriosis, thyroid dysfunction and hormonal imbalance, can become the reason for the severe PMS symptoms and irregular menstrual cycle. That's why it's important to take action immediately and properly diagnose your condition by doing a physical exam and a blood test.
Nutrition and PMS: can proper diet help?
We are what we eat – they say it for a reason. Not only do our dietary choices influence our health as a whole, but they can also impact our well-being during our menstrual cycle. Studies (1, 2) show that our dietary patterns affect the severity of PMS symptoms and hormonal balance. Some foods may fuel an additional inflammation process in your body, while others may optimise many functions in your body and help you feel more energised. In addition, apart from a healthy diet, it is recommended to optimise your macronutrient balance through additional supplementation. Vitamin D, Calcium, Magnesium and Vitamin B6 are recommended to be included in the PMS treatment by the National Institute of Health.
Let's look at the foods and micronutrients that can help you naturally improve your hormonal balance and keep your PMS symptoms at bay.
Don't indulge in refined sugar
It's common to experience increased sugar cravings a week before your period starts – sugar cravings happen for a reason. First, it might be the case when your meals aren't balanced and nutritious enough, so your body tries to overcompensate by craving sugar. Second, fluctuations in estrogen and progesterone and a decrease in serotonin levels can trigger mood swings, and your brain will naturally crave fuel. While your brain does need sugar for energy and mood regulation, you should opt for natural sources of sugar, like fruit, low-calorie popsicles, orange juice or honey. In addition, to manage your sugar cravings and control your blood glucose levels, include complex carbohydrates in your daily meals and a protein food source and avoid foods high in simple sugars and carbohydrates. For example, whole grain products, oats, brown rice, legumes and vegetables are excellent sources of complex carbohydrates.
Avoid processed foods
Apart from refined sugars, processed or deep-fried foods can harm your health in general. Many studies have shown that processed foods can trigger inflammation, promote bloating and water retention and even negatively affect your mental health. On the other hand, consuming natural foods is an evergreen recipe for longevity!
Get more calcium!
Getting enough calcium is beneficial not only for your overall well-being but also for managing your PMS. According to a study, additional calcium supplementation significantly improved PMS symptoms among female college students. Make sure you include calcium-rich foods in your diet – for example, yoghurt, kale, okra, almonds, sesame seeds and fortified foods. If you have a calcium deficiency, get additional supplementation to meet your nutritional needs.
Get enough magnesium
Magnesium can play an essential role in making you feel better. There is considerable scientific evidence that magnesium deficiency correlates with heavy PMS symptoms among women, while oral magnesium supplementation may successfully relieve premenstrual syndrome. Therefore, consume magnesium-rich foods, like green, leafy vegetables such as spinach and nuts, whole grains, and fortified cereals.
Limit your alcohol and caffeine intake
Water retention can significantly affect your well-being during your menstrual cycle, making you feel tired, bloated and foggy. To avoid water retention, try to reduce your caffeine intake. Acting as a stimulant, caffeine raises a few hormones, causing restriction of blood vessels, and leading to tension in the whole body and the uterus. You should cut down on alcohol as well, as it will increase your heart rate and disrupt your sleep.
Consume foods rich in folate
Folate, or vitamin B6, is considered one of the major vitamins for women's health. It promotes cell regeneration and manufactures brain transmitters, like dopamine and serotonin, that increase our mood and energy. It is also involved in progesterone production, which regulates the menstrual cycle. Consume more chickpeas, salmon, bananas, pistachios and turkey to get enough folate. Additional supplementation of folic acid (the form of folate) will also be beneficial to optimise your well-being.
Eat iron-rich foods
During a period, many women lose a considerable amount of iron due to blood loss, which directly affects their energy, immune system and PMS symptoms. That's why it is extremely important to optimise your iron levels just before your period starts. A diet that includes lean meats, tofu, spinach, liver and tuna can help you increase your iron levels naturally. However, if you have a severe iron deficiency, you shouldn't hesitate to take iron supplements to improve your well-being. In fact, according to a study published in the American Journal of Epidemiology, consuming at least 22 mg of iron through diet or additional supplementation can reduce the risk of developing PMS symptoms by 33%.
Finally, get a look into your health and check your hormones regularly!
It's important to underline that one of the most important steps of your health optimisation journey is awareness of your body's needs and hormonal status! Checking your hormones is vital to fully understand your physical needs and reveal any underlying chronic conditions connected to hormonal imbalance.
The bioniq Advanced Women's Health Panel can give you a complete overview of your female hormones and adrenal and thyroid function. Once you get an in-depth look at your hormonal status, you can take the necessary action to correct any revealed imbalance.
In addition, it will be beneficial to get an overall understanding of your micronutrient and vitamin deficiencies to explore your nutritional needs. Taking a 50-parameter bioniq LIFE test will help you reveal any nutrient deficiencies. As a final step, we can customise your supplement formula, especially for your personal body needs and make sure you take all the right micronutrients.
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