Did you know that the health of your period is a reflection of your overall health? In fact it’s often referred to as the fifth vital sign. This is because, your menstrual cycle provides key insights, just like your pulse, temperature, respiratory rate, and blood pressure, about how well your body is functioning.
When you are healthy, your menstrual cycle should come and go with very few symptoms. However, if you’re experiencing lots of disruptive PMS symptoms like mood swings, anger, fatigue, headaches, acne and sleep disturbances then this is your body trying to tell you something is wrong, and it’s time to start listening to it.
These symptoms not only interfere with daily life but may also indicate an underlying health condition, so it’s important not to ignore them.
As a Nutritional Therapist, I believe it’s essential to address the root cause of period problems, if you want to solve them for good. Here, I’ll share my top tips for reducing PMS symptoms naturally. And if you suspect there may be an underlying condition, please get in touch, so we can explore it together.
1. Stabilise Blood Sugar Levels
One of the most important steps in reducing PMS symptoms is to maintain stable blood sugar levels. Blood sugar spikes and crashes can contribute to mood swings, cravings, and fatigue, which often intensify in the lead-up to menstruation.
- Prioritise Protein in Each Meal: Including a source of protein at every meal helps stabilise blood sugar and reduce cravings. Eggs, fish, lean meats, and plant-based proteins are excellent options.
- Opt for Complex Carbohydrates: Whole grains, sweet potatoes, oats, and quinoa are slow-digesting carbs that provide sustained energy and reduce sugar cravings.
- Minimise Sugary and Processed Foods: Reducing refined sugar and processed foods helps avoid the sharp blood sugar spikes that lead to crashes, fatigue, and irritability.
2. Support Liver Health for Better Hormone Balance
The liver plays a crucial role in hormone regulation by processing and eliminating excess oestrogen. If the liver is overburdened, oestrogen levels can increase, often leading to symptoms like bloating, irritability, and sore breasts.
- Include Cruciferous Vegetables: Foods like broccoli, cauliflower, and kale contain compounds that support liver detoxification and help balance oestrogen levels.
- Add Flaxseeds to Your Diet: Flaxseeds contain lignans, which help the body process oestrogen. Try adding a tablespoon of ground flaxseed to smoothies, porridge, or yoghurt.
- Limit Alcohol and Caffeine: Alcohol and caffeine can put a strain on the liver, making it harder to process hormones efficiently. Cutting back, particularly in the two weeks before your period, can make a difference.
3. Prioritise Gut Health
There’s a strong link between gut health and hormone balance. An imbalanced gut microbiome can lead to oestrogen dominance and increase inflammation, both of which contribute to PMS.
- Increase Fibre Intake: Fibre helps eliminate excess oestrogen by binding to it in the digestive tract and promoting its removal. Fruits, vegetables, whole grains, and legumes are fibre-rich choices.
- Incorporate Probiotic Foods: Fermented foods like yoghurt, kefir, sauerkraut, and kimchi introduce beneficial bacteria to support a balanced gut.
- Stay Hydrated: Proper hydration aids digestion and reduces bloating, both of which can ease PMS symptoms.
4. Reduce Inflammation with Anti-Inflammatory Foods
Inflammation is a common contributor to PMS symptoms such as cramping, bloating, and breast tenderness. Reducing inflammation through diet can have a powerful impact on symptom relief.
- Eat Omega-3 Rich Foods: Omega-3s have anti-inflammatory properties that can reduce PMS-related pain. Fatty fish, chia seeds, and walnuts are excellent sources.
- Avoid Trans Fats and Refined Oils: Processed and trans fats can worsen inflammation. Stick to healthy fats like olive oil, avocado, and coconut oil.
- Consider Magnesium and Zinc: Magnesium is known for its muscle-relaxing effects and can reduce cramps, while zinc helps decrease inflammation. Both nutrients are found in foods like pumpkin seeds, leafy greens, and nuts.
5. Manage Stress and Get Quality Sleep
Stress increases cortisol levels, which can disrupt hormone balance and worsen PMS symptoms. Chronic stress also depletes essential nutrients needed for hormone regulation.
- Incorporate Relaxation Techniques: Practices such as meditation, deep breathing exercises, and gentle yoga can help lower stress levels and improve mood.
- Maintain a Regular Sleep Routine: Consistent, restorative sleep is essential for hormone balance. Aim for 7-9 hours per night and stick to a regular sleep schedule.
- Limit Screen Time in the Evening: Reducing exposure to blue light from screens at least an hour before bed can improve sleep quality, as blue light disrupts melatonin production.
6. Incorporate Targeted Supplements
Certain supplements can provide targeted support to ease PMS symptoms, though it’s always best to consult with a healthcare professional before adding new supplements.
- B Vitamins: B vitamins, particularly B6, play a key role in regulating mood and energy levels, helping to reduce symptoms like irritability and fatigue.
- Magnesium: Magnesium supports muscle relaxation, reduces cramps, and can help ease bloating and anxiety. Magnesium glycinate is the best form for PMS relief.
- Omega 3: Omega-3s are known for their anti-inflammatory properties, which can help reduce PMS-related pain, such as cramps, and support mood balance.
7. Listen to Your Body’s Cycle Needs
Recognising that your body’s needs change throughout the menstrual cycle can help you manage PMS symptoms more effectively.
- Follicular Phase (Days 1-14): This phase is ideal for focusing on nutrient-dense foods to support energy and follicle development. Fresh vegetables, lean proteins, and complex carbs are beneficial.
- Luteal Phase (Days 15-28): The luteal phase, when PMS symptoms are most likely to appear, is a good time to prioritise anti-inflammatory foods, rest, and stress reduction to prepare your body for menstruation
If you are struggling with PMS symptoms and would like some further help to get to the root cause of why this is happening then get in touch to book your FREE 30 minute wellness review. You can learn more about how I can help you by viewing how I work and you can sign up to my newsletter below to learn more about how you can support your hormones.
