Have you ever felt certain symptoms become more pronounced at particular times of the month? You try different strategies but sometimes nothing really seems to help. And those around us can seem very unsympathetic.
Well firstly you will be glad to know you are not alone. 8 in 10 women experience some kind of PMS (otherwise known as pre-menstrual syndrome). Secondly a lot of these unwanted symptoms can be reduced, or even got rid of by following some straightforward nutrition advice.
PMS is related to the hormones oestrogen and progesterone which are part of the monthly menstrual cycle in women. As with all hormones, they are very powerful natural chemicals. They have many roles, but if they become out of balance, they can bring on varied symptoms.
Hormonal balance
To make it a little easier to understand, the different types of PMS have been put into four main categories.
- Type A, ‘Anxiety’ – the most common symptom affecting up to 80% of women. Symptoms of type A PMS include; mood swings, irritability, anxiety and tension
- Type C, ‘Cravings’ – involves cravings for sweet foods, increased appetite, fatigue and headaches. This can affect up to 50% of women before their period.
- Type D, ‘Depression’ – often found in combination with Type A. It can also include forgetfulness, clumsiness and a lack of coordination.
- Type H, ‘Hyperhydration’ – relates to water balance. Affects up to 40% of women pre-menstrual and involves water retention, bloating, breast tenderness and weight gain.
Each of these four categories is related to a different hormonal balance:
Type A is due to excess oestrogen and not enough progesterone, whereas type D is the opposite. But most women will experience symptoms from each of the four groups at some point throughout their cycle, or from month to month.
This makes it difficult to determine your exact hormonal imbalance without a simple saliva test (you can find these online).
Nutritional tips to reduce symptoms
From a diet perspective it’s essential to have a well-balanced diet to provide the essential nutrients needed for the body to work effectively.
So, are there some general guidelines that you could follow?
I’ve summarised them as follows:
1. Blood sugar
One of the most important dietary factors for balancing your hormones is to keep your blood sugar steady. Focus on complex and unrefined carbohydrates such as wholegrains (brown rice, oats, millet, wholegrain bread, pasta), beans (lentils, soya beans, chickpeas etc) and plenty of vegetables. Cut out all refined carbohydrates such as white bread, white pasta & rice, cakes, biscuits, sweets and any foods with added sugar.
2. Eating the right 5 a day
Eating fruit and vegetables has many benefits. Vegetables such as broccoli and cauliflower are especially beneficial as they contain a substance called di-indoly-methane (DIM). DIM has been shown to mop up excess oestrogen and so help relieve problems such as weight gain, acne and menopausal symptoms.
3. Fats
The fats you are eating have a large impact on PMS symptoms. Making sure you lower or avoid the wrong ones will definitely start to make a difference. These include; processed (hydrogenated) and saturated fats (found in red meat, dairy products, and processed foods such as cakes, biscuits and junk food).
Replace these fats with the essential fats found in oily fish, nuts and seeds. They are particularly important for menstruating women as they help to prevent inflammation and reduce abnormal blood clotting.
Lowering saturated fats could also help reduce headaches, menstrual cramps and endometriosis discomfort. Diets high in saturated fats have been shown to increase oestrogen production and prevent the absorption of the beneficial essential fats.
4. Fibre up
Fibre plays a key role in balancing female hormones. Fibre found in vegetables, fruit and wholegrains can absorb excess oestrogen in the gut and prevent it from re-entering the blood.
5. Caffeine
Has a link to PMS, especially breast pain and tenderness. Caffeine is found in things like tea, coffee, chocolate, soft drinks and headache tablets. It is a stimulant meaning it will affect blood sugar levels and hence energy. Cutting out caffeine and replacing it with herbal teas and coffee alternatives like Caro and Barley Cup is a good start.
6. Alcohol
The liver is the key organ for controlling and balancing hormones, but if the liver is over-taxed with poor food choices and alcohol, this elimination won’t occur.
7. Plant Oestrogens
Phytoestrogens are oestrogen-like, plant derived substances which are found in high amounts in soya products, peas and beans. They actually reduce the problem of oestrogen dominance. They work by locking onto and blocking the body’s oestrogen receptors, so protecting against the negative effects of too much oestrogen.
Phytoestrogens are found in a wide range of legumes such as; beans, chickpeas, lentils and seeds. Also they are in grains such as; rice and oats, in garlic and specific fruit and vegetables.
By following this guidance, you will have a much-improved chance of balancing your hormones, lowering your PMS symptoms and waving goodbye to the PMS blues!!
References:
M Bryant et al, ‘Effect of consumption of soy isoflavones on behavioural, somatic and affective symptoms in women with premenstrual syndrome’, British Journal of Nutrition (2005), vol 93, issue 5, pp 731-9.
