Things you should know about PMS (including remedies)

Premenstrual syndrome or PMS is all too familiar. Research shows, that over 90% of women indicate they experience some type of PMS symptom around the time of their period.  

Some of the common signs of PMS can be:

• Dizziness

• Exhaustion

• Fatigue

• Swelling of hands and/or feet

• Brain god

Physical signs

• Bloating

• Breast tenderness

• Cramping

• Headaches

• Constipation/diarrheaEmotional signs

Behavioural signs:

• Food cravings

• Difficulty concentrating

• Poor sleep

• Forgetfulness

• Decreased and/or increased appetite

• Crying spells/or easily tearing up

• Hostility

• Low libido

Emotional signs:

• Anxiety

• Mood swings

• Anger

• Depression

• Irritability

While symptoms may be a nuisance for some, others experience pain so severe that it impacts their daily lives – which is NOT ok.

Sure, PMS is really common, but that doesn’t mean it is normal and you should be suffering through your pain.  

What is PMS

PMS is a combination of physical, psychological and emotional symptoms that occur typically after ovulation and into menstruation.

Research indicates that PMS may be due to the abrupt hormonal changes that happen in the menstruating body during that timeframe. In particular, the drastic fall of estrogen and progesterone.  

Possible causes of PMS

Body inflammation

Inflammation in the body isn’t always bad. In fact, inflammation is the body’s way of helping your immune system recognize injury or infection. In response to inflammation, the body would produce more prostaglandins.

There are 3 types of prostaglandins in the body and one of them is responsible for uterus contractions (aka menstrual cramps). The other 2 prostaglandins are antispasmodic and counteract those contractions.

However, when we are in a perpetual baseline state of inflammation, our body is unable to keep up and provide natural relief, resulting in painful cramps.

TRY: Consuming more anti-inflammatory foods right before your period (blueberry, strawberry, raspberry, ginger, spinach, garlic, etc.) and reduce eating inflammatory foods (processed carbohydrates, refined sugar, processed foods, etc.)

Micronutrient deficiency

Nutrients, especially micronutrients (vitamins and minerals) are essential for supporting the production and distribution of reproductive hormones. In particular, B vitamins, vitamin D, calcium and magnesium are highly involved in the process. When these micronutrients are deficient in the body, the risk of PMS developing becomes much higher.

TRY: Eating foods with more micronutrients such as dark leafy greens (kale, spinach, arugula, etc.), avocado, dark chocolate, lentils, etc.

Higher levels of estrogen compared to progesterone

When our bodies have too much estrogen compared to progesterone, especially in the second half of our menstrual cycle, (a hormonal imbalance known as excess estrogen), it can trigger PMS symptoms.  

Estrogen is involved in regulating serotonin and dopamine, both contributing to our mood, which is great. But when we have too much estrogen, it can instead cause irritability or mood swings.

TRY: Prioritize daily bowel movements to get rid of any excess estrogen. Increasing fibre and water are fundamental ways to get your body moving to release toxins.

Secondary conditions: endometriosis, fibroids, adenomyosis, PCOS etc.

Unfortunately, other uterine conditions such as endometriosis, fibroids, adenomyosis, PCOS, etc. can have symptoms that cross over with PMS. This is why it can be so difficult to get a proper diagnosis for some of these other conditions.

TRY: Paying additional attention to your body and listening to the signs it is giving is crucial in deducting what the root cause may be. If you instinctively believe it may be more than general PMS, go get tested.

Even with testing, some of these conditions may be difficult to conclude, but the additional information will still be beneficial in helping you decide on your healing path.

Remedies for preventing PMS

Unfortunately, PMS is not a “fix-once and you’re done” situation. We need to continuously support our bodies with nutrition and movement to prevent PMS symptoms from returning.

Luckily, our periods are a great barometer of our overall health, giving us a monthly report card on how our body is doing - and reminding us to properly nourish and support it.

Below are general ways you can start adding to your eating habits to keep PMS at bay:

Best foods for preventing PMS

• Kale

• Pumpkin seeds

• Almonds

• Cacao/dark chocolate

• Broccoli

• Chickpeas

Best nutrients to prevent PMS

Omega-3 fatty acids: Anti-inflammatory, boosting moods and promoting brain health are just some of the benefits of omega-3 fatty acids. Additionally, these are essential in the production of hormones.

Magnesium: One of Magnesium’s roles (it has over 300!) is to regulate muscle & nerve function within the body, meaning it can relieve menstrual cramps and reduce bloating.

Vitamin B: B vitamins have many roles in the body, one of them is helping to regulate serotonin & norepinephrine, both involved in lifting our mood and relieving stress in our body. Additionally, it stimulates our body to produce more progesterone, which helps prevent excess estrogen levels in the body – which is a very common cause of PMS.

Vitamin D: This vitamin is involved in the production & balancing of estrogen & progesterone in the body. The imbalance of these two hormones commonly causes PMS. Additionally, Vitamin D also has anti-inflammatory properties, helping to reduce painful cramps.

Vitamin E: Essential in producing and regulating prostaglandins (chemicals that cause inflammation in the body), vitamin E plays a big role in ensuring a balance between uterine contractions (menstrual cramps) and antispasmodic responses to counteract those contractions.

Probiotics: Gut health is so important in regulating hormone health. Probiotics help ensure our hormones do not get reused in the body & are naturally flushed out through the digestive system.

Best herbal teas for reducing PMS

Red raspberry leaf: Strengthens and tones the uterine muscles, relieving you from painful cramps. It’s also full of micronutrients, which are great for replenishing the body after our flow.

Red clover: Excess estrogen is a common cause of painful PMS symptoms and Red Clover is exceptional at balancing your reproductive hormones, especially with excess estrogen.

Chaste tree (also known as vitex): Another herb notable for stabilizing our reproductive hormones, especially progesterone. Chaste tree is also particularly supportive for reducing hormonal acne, uterine fibroids cysts and PCOS.
**Note: Chaste tree/vitex can be more potent than the other herbs listed and do have contraindications. I highly recommend starting with low quantities or speaking to your health care professional first.

Spearmint: Get rid of bloating and indigestion with spearmint – or any tea from the mint family. However, research has found that spearmint, in particular, can be very beneficial for PCOS symptoms.