Is your PMS telling you something?
Feeling exhausted, bloated, emotional, crampy, food cravings, breast tenderness, irritable, fluid retention, restless, sleepless and more during the days or weeks leading up to your period? You are not alone 90% of women in Australia have reported at least 1 symptom of the above, with 50% reporting 5, but its also not normal to have excessive symptoms. PMS symptoms point to specific nutrient deficiencies and hormonal imbalances, and can act as a road map to your nutrient needs particularly in that phase of your cycle.
Here are just a few of the nutrient deficiencies I see commonly –
Not getting enough magnesium can lead to – pain and cramping, emotional distress, irritability, food cravings, fluid retention, headaches/ migraine, restless sleep and hot flashes.
Not getting enough B6 (and all the b vitamin family) can lead to – poor energy, flat mood, irritability, brain fog, teariness, exhaustion.
Low Zinc levels can lead to – pain, food cravings, monthly acne, emotional changes
Low Iron levels can lead to – extreme fatigue before and during a bleed, changes in appetite, brain fog, migraines.
Low levels of Omega 3 fats can lead to – acne, pain and cramping, headaches.
Hormonal imbalances are usually present as well, the most commonly known being an estrogen dominant picture, which can partly be helped by mineral and vitamin replenishment but may need further help through herbal support. PMS symptoms can be helped with specific herbs such as vitex, peony, shatavari etc. but herbs need to be chosen on an individual basis depending on symptoms and the person, there is no one size fits all with herbs.
Diet and lifestyle hacks to stop your PMS.
Avoid excess sugar/processed foods: Excess sugar, salt, unhealthy fats, caffeine or alcohol, grains and bakery products, dairy products; especially in the last 2 weeks of your cycle.
Eat more: Eat mainly Vegetables, especially green brassicas ( broccoli, brussels sprouts, kale, chard, cabbage), good fats (deep sea fish, olive oil, flaxseed oil, avocado), moderate amounts of quality protein with each meal (eggs, fish, nuts and seeds, good cuts of quality meat – organic, free range or pasture fed meat, wild caught game meats).
Do more: exercise is one of the best ways to stop PMS, circulation and lymphatic movement has been found to help pain, mood, water retention and bloating.
Want to get in control of your PMS? To get a good assessment of your nutrient needs and your hormonal balance get in contact.