All About Premenstrual Syndrome (PMS)

Ever had that ‘uh-ha’ moment when your mysterious moodiness, headaches, breast pain and chocolate cravings are suddenly explained by the onset of your period?

You are not alone! These are symptoms of Premenstrual Syndrome (PMS), a collection of emotional and/or physical changes that present within the 10 days before your period and disappear soon after the period begins.

Emotional changes associated with PMS include irritability, anger, sadness, teariness and anxiety.

Physical changes may include pimples, bloating, breast swelling, water retention, headaches and cravings.

Whilst PMS is relatively common, it is not something you need to put up with!

PMS is a clue that our body needs a little bit of TLC. Once areas in the body that need nurturing are identified and addressed, periods can come and go without the tears, hanger and discomfort.

Hormones and PMS mood changes

Females often get accused of being ‘hormonal’ when PMS strikes, but the reality is actually the opposite.

Towards the end of the menstrual cycle, just before our period, the levels of our two main ovarian hormones - oestrogen and progesterone - drop. Progesterone promotes relaxation in the brain by increasing the calming neurotransmitter GABA, and oestrogen stabilises mood by increasing levels of our happy hormone serotonin. It is no surprise that if we get a sudden fall in these hormones we are highly susceptible to mood changes if our body cannot adapt.

To throw a little spanner in the works, although both oestrogen and progesterone fall, if we have too much oestrogen in comparison to progesterone we get symptoms of ‘oestrogen excess’ - water retention, sore breasts, headaches and irritability (confusing right??). Read on for more info.

So the next time someone accuses you of being hormonal, you can stick it to them by explaining the ups and downs of our female hormones - take that

Oestrogen excess and PMS

Oestrogen is a wonderful hormone - it supports the uterine lining, elevates mood, stimulates libido, strengthens bones, clears skin and helps control our blood sugar.

However, like everything in the body, balance is key! To prevent an oestrogen over-dose, progesterone comes to the rescue to tone things down. If we have too much oestrogen in relation to progesterone, we get some symptoms of ‘oestrogen excess’ - anxiety, irritability, breast tenderness, swelling and headaches

Oestrogen excess may be due to:

• Poor oestrogen elimination - oestrogen is removed from the body through via the liver through our poo. If we have compromised liver function or digestive issues (such as consitpation) then we may not be able to properly eliminate oestrogen from the body.

• Stress - prolonged stress messes up our reproductive hormones, resulting in decreased progesterone levels and more uncontrolled oestrogen.

• Inflammation - certain food triggers like dairy, sugar and gluten may cause inflammation in susceptible individuals, which results in hormonal changes.

• Nutrient deficiencies - certain nutrients are needed to support progesterone production and oestrogen removal.

  
  
  Managing PMS and oestrogen excess
  

• Eat plenty of veggies, especially cruciferous vegetable such as broccoli, cauliflower, kale and Brussel sprouts. These help with oestrogen elimination.

• Exercise - moderate exercise is wonderful for elevating mood as it releases happiness chemicals. For those that find it hard to exercise premenstrually, even going for a 15 minute walk with your headphones in and your favorite music playing is beneficial.

• Consume plenty of Magneisum rich foods - hello dark chocolate, leafy green veggies, avocado, banana, nuts and seeds. Magnesium helps to increase the activity of GABA (the relaxing neurotransmitter) in the brain and is commonly depleted in women with PMS.

• Limit cows dairy in the fiet - dairy causes the release of the chemical messenger ‘histamine’ which plays with our hormones and contributes to oestrogen excess.

  Find time for relaxation - deep breathing, listening to music, yoga, walking in nature or any other activity you find RESTORATIVE and relaxing. Relaxation helps to balance the release of hormones in the body.
  
  
  Supplements for PMS
  
  Always consult with a professional before taking supplements to ensure the therapeutic and dose is safe for you. I would love to work with you to develop an individualised PMS treatment plan

• Magnesium - increases GABA activity and promotes relaxation in the brain

• Vitamin B6 - increases levels of progesterone and helps with the elimination of oestrogen

• Vitex Agnus Castus (Chaste Tree) - beautiful herb that helps to elevate levels of progesterone by decreasing levels of prolactin (a hormone released when we are stressed). Various scientific trials have observed that chaste tree used over 3 months decreases severity of PMS. Chaste tree is also great for sleep as it helps to boost a chemical messenger that supports sleep known as melatonin

• Withania somnifera - Withania reduces the bodies stress response, therefore reducing the negative impact that stress plays on our reproductive hormones. Withania stabilises mood by increasing the activity of GABA (relaxing neurotransmitter) and serotonin (happy neurotransmitter).