Did you know that there are 4 classifications of PMS? As much as 75% of women experience PMS symptoms, of which 10% of these women may experience severe PMS symptoms. PMS symptoms may be a combination of physical and mental discomfort, that can affect everyday activities.
"Estrogen is a proliferative hormone, meaning it causes the lining of your uterus to grow or thicken. The higher your estrogen, the thicker it gets and the more you bleed. Progesterone is a more soothing, calming hormone. It's also an anti-proliferative hormone, meaning it keeps that growth in check." -- Stephanie Gray, DNP, M.S., ARNP
The common hormonal pattern before PMS occurs is having high estrogen and low progesterone. This is right after ovulation or about a week before the menstrual period, during the last week of the luteal phase. PMS symptoms arise due to the imbalance of these hormones, where estrogen tends to be too high.
Identifying your PMS symptoms can help address the discomfort and nutritional gaps to feel good throughout your period cycle.
PMS - A
Think A for anxiety. This is most common among women who experience PMS symptoms. Estrogen is highest during this premenstrual phase. Along with the anxiety, women may also be irritable and emotionally unstable (have mood swings). It will be sound to manage stress and ensure quality sleep and rest.
PMS - C
Think C for carb cravings. Notably, this means having an increase in appetite, particularly cravings for sweets. Other symptoms of this PMS classification are headaches, fatigue, fainting spells, and/or heart palpitations. Balancing blood sugar with nutrient-dense foods is crucial.
PMS - D
Think D for depression. This is least common among women with PMS. Estrogen is low for women who experience depressive thoughts and behaviours. There is a heightened breakdown of neurotransmitters like serotonin, which drops as estrogen drops. This means serotonin is lowest in the 2 weeks before the period. All this occurs because of the stress-induced surge of adrenal and/or progesterone.
PMS - H
Think H for hyperhydration. PMS women can expect up to 3+ lbs of weight gain. Along with the weight gain (which is probably just water), women will note abdominal bloating, breast tenderness or soreness, and swelling of face/hands/ankles. Pay attention to salt intake which makes the body susceptible to holding onto excess water. You'll also want to ensure a balance of essential minerals like magnesium.
Other common PMS symptoms:
constipation or diarrhea
headache and migraines
changes in appetite
acne
muscle and joint pain
lethargy and fatigue
insomnia or oversleeping
changes in libido
difficulty concentrating
outbursts of anger
crying spells
Here are some ways to relieve PMS symptoms . . .
1) Vitamin B Complex, especially vitamin B6
A B complex essentially means a complex of all the 8 B vitamins (B1, B2, B3, B5, B6, B7 aka biotin, B9, B12). There is a synergistic effect when taking all the B vitamins together. Synergy means that a combination of nutrients (a complex of B vitamins) produces an enhanced nutritive effect than if a nutrient were to work on its own. B vitamins collectively improve cellular health, increase energy, enhance mood, promote red blood cell production, appetite, and support healthy liver metabolism of estrogen. Vitamin B6, also known as pyroxidine, particularly supports a healthy nervous system. B6 has been shown to be effective for PMS sufferers with PMS - A and D.
2) Magnesium Bisglycinate
Magnesium is known to have the highest inadequate intakes among Canadians, which is 1 out of 3 and seemingly increasing. Magnesium bisglycinate is the most bioavailable form, which can be taken daily. Women experiencing breast tenderness and swelling can benefit most from magnesium for this very reason. It also helps those who experience anxiety, insomnia, headaches, cravings and menstrual cramps. Magnesium is especially helpful as it functions as a cofactor for progesterone and neurotransmitter serotonin (the feel-good hormone). For PMS relief, it is suggested to take 300 mg daily.
3) Vitex (Chasteberry)
If you have irregular periods, vitex may be most helpful. It's been traditionally used to address complaints related to female hormones and menstruation. Vitex helps balance the female sex hormones estrogen and progesterone. It is suggested to take vitex consistently for 3 months. You can opt for a tincture version or in capsules.
4) Probiotics
Probiotics are simply good bacteria that reside mostly in the large intestines and vaginal opening. Probiotics collectively aid in the digestive process to assimilate and absorb nutrients, produce neurotransmitters like serotonin, aid in normal estrogen and hormone metabolism, affect mental health, thoughts, mood, behaviour and memory, and have an influential role in controlling eating behaviours and appetite.
5) Manage Blood Sugar
Hormonal changes can disrupt the body's sugar control and thus affect sugar cravings. Cravings, most often than not, can also reveal nutritional deficiencies. Focus on eating natural sources of sugar like that from fruits, especially berries. Avoid inflammatory foods like refined sugars and simple carbohydrates, and instead, increase complex carbohydrate intake which comes from whole foods. It may also be helpful to cut back or avoid stimulants like caffeine.
6) Manage Stress
Stress has a big influence on our hormonal health by worsening the hormonal imbalance. You may be more irritable than you usually are and may be triggered by subtle stimuli. It's important to not be hard on yourself when you don't feel your best. Focus on deep breathing, being present, and maybe try some calming yoga moves.
7) Sleep More
Take this time to establish a beauty sleep routine and hopefully, that includes sleeping before 11 pm. Make it a goal to get 8 hours of sleep each night. Not getting enough sleep affects hormone levels and can take a toll on your nervous system.
8) These Herbal Teas
Winding down with something warm to sip on is one of my favourite ways to relieve PMS symptoms. Green tea is excellent in that it contains theanine, which increases relaxation and decreases mood-related PMS symptoms like anxiety. It is also high in anti-inflammatory catechins, a plant component specifically referring to EGCG (epigallocatechin-3-gallate). Green tea is also a great mention as it has a slight caffeine content that will not overstimulate or produce a "crash". If nausea is a concern, consider ginger tea. Ginger tea is well-known to provide stomach and digestive relief, even for pain and reducing inflammation. For some additional relaxation, there's chamomile tea; and for quality sleep, try valerian tea. Both of these floral teas are popular for their calming effects on the body. For the moments you've enjoyed a little too much on your sweet or carb-high cravings, roasted dandelion tea (which kind of tastes like coffee) is a perfect pair to have during or after. It will help with balancing your blood sugar and also relieving bloating, indigestion, and fluid retention. Last but not least, red raspberry leaf is greatly consumed while having PMS symptoms and even during the time of menses. For any muscle spasms, this is the tea for you. Red raspberry leaves are also known as a uterine tonic, which means it nourishes, tones and tightens the muscle in the pelvic area.
My favourite green tea brand
A great choice of ginger tea
A delicious chamomile tea or this one
My favourite tea of all time, roasted dandelion tea
Tea for cramps, red raspberry leaf
References and Further Reading
Gray, S. (2020, April 24). Balance these hormones - and you won't dread your period. mindbodygreen. Retrieved November 13, 2021, from https://www.mindbodygreen.com/articles/how-to-balance-estrogen-and-progesterone-for-an-easier-period.
Gunnars, K. (2020, April 6). 10 evidence-based benefits of Green Tea. Healthline. Retrieved December 14, 2021, from https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea#2.-May-improve-brain-function
Holford, P. (2004). Patrick Holford's New Optimum Nutrition Bible. Piatkus.
pg. 367, 368, 471
Hormones & PMDD. IAPMD. (2019, April 23). Retrieved November 13, 2021, from https://iapmd.org/hormones-and-pmdd.
Mayo Foundation for Medical Education and Research. (2020, February 7). Premenstrual syndrome (PMS). Mayo Clinic. Retrieved November 13, 2021, from https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/symptoms-causes/syc-20376780.
Premenstrual syndrome (PMS). Premenstrual syndrome (PMS) | Office on Women's Health. (2018, March 16). Retrieved November 13, 2021, from https://www.womenshealth.gov/menstrual-cycle/premenstrual-syndrome.
Premenstrual syndrome. Mount Sinai Health System. (n.d.). Retrieved November 13, 2021, from https://www.mountsinai.org/health-library/report/premenstrual-syndrome.
Supplements that may help reduce PMS symptoms. Clark Professional Pharmacy. (2021, September 17). Retrieved November 13, 2021, from https://clarkprofessionalpharmacy.com/supplements-that-help-reduce-pms-symptoms/.
Vitex for PMS and PMDD. National University of Natural Medicine. (2019, May 30). Retrieved November 13, 2021, from https://nunm.edu/2019/05/chaste-tree-berry-pms/# r3.
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