What Is PMS?
Premenstrual syndrome (PMS) refers to a cluster of symptoms that happen between ovulation and menstruation–starting approximately 10 to 14 days before your period begins and ending shortly after you begin to bleed.
These symptoms can include:
- an increased appetite (which is normal–your body is gearing up for a very major event: your period!)
- swollen or tender breasts
- irritability
- feeling sad or having a low mood
- difficulty concentration
- poor sleep
- anxiety
- acne
- constipation
- bloating
- cramping
- feeling extra clumsy
Some research suggests that around 48% of people with uteruses who are of reproductive age experience PMS, while other studies suggest that the number is much higher, at around 75%. At any rate, this is something that lots of people deal with to varying degrees. And for some people, PMS symptoms can be really severe, negatively impacting everyday life.
What Is Normal With PMS?
Throughout our menstrual cycles, our hormone levels are constantly fluctuating. This means that it totally makes sense that we have physical and emotional experiences related to these fluctuations. While experts aren’t entirely sure what causes PMS, some experts believe that the sudden decline in hormones after ovulation can cause symptoms, particularly if you don’t have high enough progesterone relative to estrogen. Genetics also play a role, and some people may be more sensitive to these hormonal fluctuations than others!
But while mild symptoms and discomfort are normal around your menstrual cycle, severe symptoms that disrupt your daily life are not. In fact, this might signify that there is an underlying issue that needs to be addressed.
The Role of Prostaglandins
Another factor that may be influencing the severity of your menstrual cycle could be caused by prostaglandins. Prostaglandins are lipid compounds in the body that act like hormones, and they are produced in nearly all cells in the body. Prostaglandins have a variety of roles, including helping the body heal from injuries by increasing inflammation.
They’re also responsible for regulating the female reproductive system, by stimulating ovulation and uterine contractions. Fun fact: high prostaglandins can also stimulate the contraction of the digestive tract, which is why it can be common to experience loose bowels (diarrhea) while you’re on your period!
While prostaglandins are essential (they’re not bad!), in excess, they can cause problems. High prostaglandins can lead to increased inflammation, which may contribute to heavier bleeds and more painful periods.
So one way to help with PMS then is to help reduce inflammation in the body.
How To Support Your Menstrual Cycle
If you’re experiencing severe symptoms, it’s always best to speak with a healthcare professional to rule out any underlying causes.
But if your cycle is giving you some discomfort, here are some things to consider:
- Are you stressed? Stress can play a vital role in hormonal health. So one of the first places to start is addressing any stress that may be negatively impacting your health.
- Are you sleeping well? Poor sleep can impact everything from your mood and energy, to your blood sugar, and of course your hormones. That’s because when you aren’t sleeping well, this can disrupt the delicate balance between melatonin and cortisol, potentially increasing cortisol levels (and stress!). If you find yourself waking up throughout the night, that could be a sign that you aren’t eating enough throughout the day.
- Tune in to your body’s natural cues. Are you feeling more tired? More hungry? Honour that. Menstruation is no small thing: it requires a lot of energy (and energy means calories!), so make sure you’re eating enough and resting when it feels needed.
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Nutritional Support For PMS
When it comes to nutritional supplementation, I recommend working with a health care professional to find something that will work best for you! That being said, here are some supplements that may help!
- Magnesium: Magnesium has been shown to decrease prostaglandins, anxiety, stress and even pain. Foods high in magnesium include leafy greens, raw cacao powder, nuts and legumes.
- Ginger & Turmeric: both ginger and turmeric have anti-inflammatory properties which can help reduce PMS symptoms! One clinical trial found that curcumin (the active compound in turmeric) saw a decrease in the severity of PMS symptoms, while another study found similar results by consuming ginger (perhaps due to its impact on decreasing prostaglandins). One of my favourite ways to consume ginger and turmeric is by taking this tea here.
- Omega-3s: Because prostaglandins are formed from “inflammatory” omega-6s, increasing your intake of “anti-inflammatory” omega-3s can help offset the production of prostaglandins. This is because both omega-3s and 6s compete for the same binding site on the COX-1 enzyme (an enzyme that’s responsible for converting omega-6s into prostaglandins). Omega-3s have also been found to reduce the psychological symptoms associated with PMS, like anxiety and depression, as well as physical symptoms like bloating and breast tenderness.
- Vitamin D: Lastly, vitamin D may help to reduce both the physical and psychological symptoms associated with PMS.
Want To Get To The Root Cause of Your PMS?
If you’re ready to get to the bottom of your hormonal issues, let’s work together! Using the DUTCH test, we’ll take a comprehensive look at your hormone levels, and then create a custom protocol best suited to your needs. You can check out my services here to see how to work with me! I offer both a 3-month program so we can really get to the bottom of your health, as well as a 90-min Hormone Health Intensive because I know finances may be a factor in your health care decisions!
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