Understanding PMS: A Nutritional Approach to Easing Symptoms

Premenstrual Syndrome (PMS) affects up to 75% of women at some point in their reproductive years, bringing symptoms like bloating, mood swings, fatigue, headaches, and cravings. While PMS is common, it doesn’t have to be something you just ‘put up with.’ Nutrition plays a key role in balancing hormones and easing PMS symptoms, making it possible to feel more in control of your cycle.

The Role of Hormones in PMS

PMS occurs due to fluctuations in estrogen and progesterone in the luteal phase of the menstrual cycle, as well as imbalances in neurotransmitters like serotonin. Inflammation, blood sugar imbalances, and nutrient deficiencies can worsen these symptoms, making diet and lifestyle interventions crucial for relief.

Nutritional Strategies for PMS Relief

1. Balance Blood Sugar Levels

Unstable blood sugar can contribute to irritability, fatigue, and cravings. To maintain stable blood sugar:

• Prioritise protein and healthy fats in each meal.
• Choose complex carbohydrates like quinoa, brown rice, and sweet potatoes over refined sugars.
• Reduce caffeine and alcohol, which can exacerbate blood sugar swings and worsen mood symptoms.

2. Support Liver Detoxification

The liver plays a key role in metabolizing hormones, especially estrogen. Supporting liver function can help prevent estrogen dominance, a major driver of PMS symptoms.

• Include cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts.
• Stay hydrated and consider herbal teas like dandelion root or milk thistle.
• Reduce exposure to endocrine disruptors by choosing organic foods and avoiding plastic food containers.

3. Increase Magnesium Intake

Magnesium helps relax muscles, improve mood, and reduce bloating. Low levels are associated with heightened PMS symptoms.

• Eat magnesium-rich foods like dark leafy greens, pumpkin seeds, almonds, and dark chocolate.
• Consider a magnesium supplement (such as magnesium glycinate) if needed.

4. Boost Omega-3 Fatty Acids

Omega-3s have anti-inflammatory properties that can help ease cramps and mood swings.

• Include fatty fish like salmon and sardines.
• Add flaxseeds, walnuts, and chia seeds to meals.

5. Optimise Vitamin B6 and Zinc

Vitamin B6 and zinc are essential for neurotransmitter production and hormonal balance.

• B6-rich foods include bananas, poultry, and chickpeas.
• Zinc can be found in pumpkin seeds, beef, and shellfish.

6. Prioritise Gut Health

A healthy gut microbiome plays a role in estrogen metabolism and overall hormonal balance.

• Eat fermented foods like sauerkraut, kimchi, and kefir.
• Increase fibre intake from vegetables and whole grains.
• Avoid excessive sugar and processed foods that can disrupt gut flora.

Lifestyle Tips to Complement Nutrition

• Exercise Regularly: Gentle movement like yoga or walking can help reduce bloating and improve mood.
• Manage Stress: Chronic stress can worsen PMS, so incorporate deep breathing, meditation, or journaling.
• Prioritise Sleep: Poor sleep can exacerbate fatigue, mood swings, and cravings. Aim for 7-9 hours per night.

Final Thoughts

PMS is not something you have to endure each month. Small changes to your diet and lifestyle can make a significant impact on your symptoms, helping you feel more balanced and energised throughout your cycle. If your PMS symptoms are severe, working with a nutritional therapist can help identify any underlying imbalances and tailor a plan that supports your body’s needs.

If you’re ready to take control of your cycle and reduce PMS naturally, get in touch to book a consultation today!