PMS – Pre menstrual syndrome

Premenstrual syndrome (PMS) is a condition that some women experience leading up to menstruation. It can have physical or emotional effects. Symptoms of PMS can start up to two weeks before each period and relief of symptoms is usually seen once the period begins. It is a very common complaint with nearly all women having some PMS symptoms at some stage in their life. However, a much smaller percentage have such severe symptoms that it seriously interferes with their quality of life.

The following symptoms have all been associated with PMS:

  • Headache
  • Feeling bloated
  • Weight gain
  • Breast tenderness
  • Back or lower abdominal pain
  • Irritability or aggression
  • Depression and anxiety
  • Mood swings
  • Tiredness
  • Poor concentration

Over 100 different symptoms have been connected to PMS.

There are no known specific causes for PMS although some factors, including lifestyle and diet do seem to have a strong connection including:

  •  Hormone imbalance (oestrogen/progesterone)
  • Nutrient imbalances
  • A diet high in saturated fat
  • Low fiber diet
  • Under active thyroid gland
  • High stress and high consumption of stimulants
  • Low exercise
  • Blood sugar imbalance
  • Compromised liver function
  • Contraceptive pill

HORMONE IMBALANCE

Xenoestrogens are not naturally found within the body and can come from various sources including:

  • Chemicals in household cleaning products
  • Pesticides sprayed on fruit and vegetables
  • Hormones injected into animals - found in meat and dairy produce
  • Soft plastics used as food containers.

 

They mimic oestrogen produced within the body and can have the effect of influencing oestrogen levels. A high level of oestrogen relative to progesterone is termed oestrogen dominance.

There are many steps that can be made to limit exposure to these foreign substances:

 

  • Eat organic food where possible this will reduce pesticides found on fruit and vegetables and hormones that are injected into meat also found in dairy
  • Use natural household cleaning products to reduce exposure to chemicals
  • Avoid all food and drinks in plastic containers especially fatty foods, microwave in non plastic containers and avoid covering food with cling film. This should prevent chemicals from leaching into food.
  • Cruciferous vegetables such as broccoli, brussels sprouts, cabbage and cauliflower actively encourage the elimination of oestrogen from the body.
  • Plants contain phytoestrogens which also mimic oeastrogen but at a lower level and can block the foreign oestrgens within the body . Foods such as beans, lentils, chickpeas (hummus) and Soya (tempeh, tofu, soya milk) may also help lower oestrogen levels.

 NUTRIENT IMBALANCES

There are several nutrients that are important in balancing hormone levels and a deficiency in any of them can lead to symptoms of PMS, they include magnesium, vitamin B6 and essential fatty acids (EFA’s).

Magnesium has a relaxing effect on the body so a deficiency in this mineral can lead to anxiety and tension, magnesium can help with menstrual migraines, it can also relieve symptoms of depression and breast tenderness.

Vitamin B6 is needed for the production of neurotransmitters that control mood and behaviour, a deficiency could lead to mood swings, low mood or depression. Vitamin B6 is also a diuretic so may alleviate breast tenderness. B6 is required for magnesium to enter body cells and a deficiency in B6 can lead to low level of magnesium.

EFA’s (essential fatty acids) are essential because the body cannot make them they are the precursors for chemical messengers called prostaglandins. Prostaglandins help to control and regulate hormones throughout the body and aid in reducing inflammation. PMS sufferers seem to have a poor prostaglandin conversion rate, is it often beneficial to supplement GLA (which has undergone some conversion already) this can help alleviate symptoms such as depression, irritability, breast tenderness, and general fluid retention.

FOOD

Saturated fat

Saturated fat found primarily in red meat and dairy products can be a factor leading to PMS. A diet that is high in saturated fat is high in arachadonic acid which is an inflammatory molecule that can interfere with anti-inflammatory essential fatty acid conversion. This may lead to an increase period pain and heavy periods.

Fibre

Fibre found in fruit vegetables and wholegrains aids in the elimination of hormones, which may be why vegetarians excrete between 2-3 times more oestrogens than meat eaters.

THYROID GLAND

The thyroid gland is an organ that is key to the correct balance of hormones within the body, an under active gland has been linked to PMS. If you suffer from other symptoms such as lack of energy/ fatigue, depression, weight gain or difficulty losing weight, cold hands and feet, heavy periods, hair loss and lack of sex drive it is worth consulting your GP.

STRESS AND STIMULANTS 

Stress and stimulants both have a similar affect on the body, in that they stimulate the release of adrenaline by the adrenal glands. Adrenaline prevents the body from being able to use progesterone in the second half of the monthly cycle, which throws the body’s natural hormone levels out and can lead to PMS symptoms. Adrenaline can also block the uptake of progesterone, stimulate the liver to release sugar, causing an imbalance of blood sugar levels, shut down the digestive system and increase clotting during menstruation.

Stimulants such as tea and coffee increase the excretion of nutrients, which can lead to deficiencies and coffee, can also increase menstrual flow. Apart from avoiding stimulants is it also important to take time out to relax and try to reduce the stress in your life wherever possible.

BLOOD SUGAR

The higher the sugar content of your diet the more likely you are to suffer from symptoms of PMS. This is probably due to a number of factors, sharp rises and drops in blood sugar levels cause mood swings and depression, a blood sugar imbalance is often associated with menstrual migraines. To keep blood sugar levels even you need to avoid stimulants including tea, coffee, alcohol and chocolate, remove all sugar from the diet including hidden sugar in foods such as; yoghurt, sauces, soup, biscuits, cakes, confectionary, and all processed foods, avoid all refined food such as white bread, rice and flour, always have a good source of protein with all meals and snacks and eat little and often.

LIVER

The liver is responsible for detoxifying the body and part of this detoxifying process is to eliminate old hormones that accumulate. To keep hormones in balance it is important not to have old hormones circulating around the body, for this reason it is important that the liver is functioning as best it can. Apart from avoiding substances such as alcohol that put a strain on the liver, you can also increase its productivity. The B vitamins help break down oestrogen to a harmless for and the herb milk thistle aids with detoxification and generally provides support for the liver.

EXERCISE

Exercise is vital for all body functions including the balance of hormones. It stimulates the thyroid gland, increases elimination through digestion, helps to balance blood sugar levels, improves the immune and lymphatic systems, balances hormones and stimulates the release of endorphins that improve your mood. Just ˝ - 1 mile of walking a day can increase nutrient absorption, elimination of toxins and stabilise hormones.

CONTRACEPTIVE PILL

The contraceptive pill although commonly used may be responsible for many PMS symptoms, it may be a particular brand that disagrees with you or it may be the addition of the hormones in the pill to your natural hormonal cycle. If you experience PMS symptoms whilst on the pill it is worth discussing it with your GP.

 

GENERAL RECOMMENDATIONS

 

Alcohol if possible is best avoided as apart from overloading the liver and being a stimulant, it can affect blood sugar levels and increase the excretion of magnesium. Once PMS symptoms have reduced then the best choice for alcohol is 1 or 2 glasses or good quality organic red wine.

Agnus castus is an herb that can help balance hormones in the second half of the cycle. It is taken up to the first day of your period. For best results take for 3 months.

Siberian Ginseng can help relieve stress and balance blood sugar levels. Have 1 tsp 3 times a day, not while you are bleeding, for a 3-month period.