What nutritionist says about PMS symptoms and your diet
Our nutritionist Mel is so passionate about supporting women and their health and journey to wellness, just like we are at Zing Wellbeing. One of her specialty areas is PMS and PMDD. We recently hosted a LIVE with Mel to chat with our members about dealing with PMS.
Mel has extensive clinical experience with a range of hormonal conditions and transitions including menopause, PMDD, PMS, PCOS. That is why we LOVE having her on our team and sharing all the amazing knowledge she can offer to our Zing Wellbeing members.
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What is PMS?
Premenstrual syndrome (PMS) happens due to a combination of hormonal, biological, and environmental factors.
The hormonal fluctuations in estrogen and progesterone during the menstrual cycle tend to be the primary reason we experience PMS, however, factors surround this can exacerbate our symptoms. The drop in these hormones after ovulation, along with potential imbalances in neurotransmitters like serotonin, can lead to the emotional and physical symptoms associated with PMS.
Premenstrual dysphoric disorder (PMDD) is a much more severe form of PMS. PMDD causes severe irritability, depression and/or anxiety in the week or 2 weeks leading up to a bleed. Symptoms usually rectify once the bleed starts. It is a chronic and serious health condition that needs treatment and support.
PMS symptoms include bloating, mood swings, cramps, irritability, headaches, anxiety, teary-ness, swollen or tender breasts and/or skin issues. Inflammation plays a role in worsening these symptoms as well.
What might exacerbate these symptoms?
Stress, lifestyle choices, and nutritional deficiencies may also contribute to the severity of symptoms.
From a naturopathic perspective, PMS is viewed as a complex interplay of hormonal, nutritional, and lifestyle factors.
Nutrition may assist with PMS
Lots of greens including kale, spinach and lettuce.
Staying hydrated with lots of clean filtered water.
Avoiding toxins including cigarette smoke.
Reducing inflammatory load – including food and stress, and minimising alcohol.
Reducing stimulants including caffeine may also assist.
Protein is an important part of any balanced diet, and during PMS, amino acids found in protein can help regulate the release of hormones.
Fatty fish, such as salmon, can do amazing things for sufferers of PMS, delivering protein and omega-3s which both reduce symptoms of PMS.
We have lots of protein packed recipes and lots of seafood on the Zing Wellbeing meal plans.
Herbal medicine may help to balance hormones including chaste tree and peony. Nutritional supplements including magnesium, vitamin B6, omega-3 fatty acids, and calcium may also reduce PMS symptoms.
Exercise and good sleep are essential and can help with anxiety, moods swings and also help to reduce pain.
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