What is Premenstrual syndrome (PMS)

Premenstrual syndrome (PMS) has a wide variety of signs and symptoms, including mood swings, tender breasts, food cravings, fatigue, irritability and depression.

It is estimated that as many as 3 of every 4 menstruating women have experienced some form of premenstrual syndrome.

The most common symptoms of PMS include:

Mood swings

Feeling upset, anxious or irritable

Tiredness or trouble sleeping

Bloating or stomach pain

Breast tenderness

Headaches

Greasy hair and skin

Acne

Changes in appetite and libido

Possible causes for PMS

Premenstrual syndrome can be caused by hormonal imbalances such as oestrogen dominance. Symptoms of which include:

Headaches: Hormonal headaches have a root cause, most commonly oestrogen dominance but can also be an imbalance of other hormones, like thyroid or cortisol, as well as nutrient deficiencies, like magnesium and B2.

Mood swings

Weight gain

Bloating

Trouble sleeping

Fatigue

Irregular menstrual cycle

Premenstrual syndrome can also be caused by excessive stress, nutritional deficiencies and by adjustments in your body following changes in, or withdrawal from hormonal contraception.

Dietary and supplementation recommendations for PMS

Nutritional therapy can help pinpoint deficiencies and imbalances in the body.

Blood sugar regulation: eating 3 balanced meals per day, whilst focusing on whole food and limiting processed food as much as possible.

Magnesium: Lowers the risk of premenstrual syndrome[i] and promotes relief from anxiety[ii]. Foods rich in magnesium are dark leafy greens (like kale and spinach), amaranth, sunflower seeds.

Zinc is found in foods like pumpkin seeds, red meat, chicken, oysters, clams, and lots of other shellfish.

B6 combined with magnesium supplementation reduced premenstrual anxiety in studies[iii]. Foods high in B6 include: beef liver, tuna, salmon, chickpeas, poultry, dark leafy greens, bananas, papayas, oranges, and cantaloupe.

Avoid inflammatory foods and histamine. Histamine-rich foods include alcohol and other fermented beverages, fermented foods and dairy products, such as yoghurt, sauerkraut, dried fruits, avocados, eggplant, spinach, processed or smoked meats and shellfish. Avoiding histamine foods for a period of time may lower levels of histamine in the body, thus reducing inflammation associated with premenstrual syndrome.

Avoiding inflammatory foods for a period of time, if you have known allergies or sensitivities to them, may be pertinent to improving gut health and reducing inflammation.

Support your liver and detox. Try herbal teas such as dandelion root and various liver support supplements detailed below.

Supplement Recommendations

• B6/ Magnesium
• Pukka Womankind, Pukka Tranquility and Wild Nutrition complex for premenstrual syndrome
• Teas: Dandelion, Alka tea
• Liver Support: Liver and Kidney drops, Liver GI

Lifestyle Recommendations

• To support the liver: Reduce alcohol intake to support the liver and do not smoke. Sleep support supplements include: valerian, Night Time by Pukka and Dormesan
• Prioritize sleep: 7-9hrs. Poor sleep habits, insomnia, and sleep deprivation have been shown to cause changes in key hormones that affect the menstrual cycle. Elevations of follicle-stimulating hormone (FSH) have been found in night workers and those who sleep during the day and are up at night. High levels of FSH are a sign of poor ovarian reserve and possibly advanced ovarian aging.
• Get some beneficial movement in. Exercise is different for everyone, but it’s important to get endorphins flowing

Testing options for premenstrual syndrome

Testing - DUTCH Test:

Testing may be required if you feel symptoms of PMS are severe for you and you would like to find out more. For finding hormonal patterns and links to female health concerns, the Complete Hormone Panel - DUTCH Test, is a comprehensive, accurate and non-invasive test. The majority of women are often not aware that they are suffering from a hormonal imbalance, presenting with symptoms such as abnormal menstruation (heavy/painful periods), PMS, headaches, decreased sex drive, bloating, mood swings, fatigue, anxiety & depression, breast tenderness, endometriosis, fibroids, and hormonal weight gain. The DUTCH test tests reproductive and adrenal hormones as well as melatonin and oxidative stress.

The DUTCH test stands for Dried Urine Test for Comprehensive Hormones and involves a collection of a small amount of urine on filtered paper four times a day. The DUTCH TEST measures hormone metabolites from the dried urine samples. The hormones measured in the test include:

• Cortisol

• Cortisone

• Oestradiol

• Oestrone

• Oestriol

• Progesterone

• Testosterone

• DHEA

• Melatonin