Everything you need to know about 'PMS'

Premenstrual syndrome (PMS) affects roughly 90% of women in Australia. This is how it can be mistaken as ‘normal’ because your mother, sister, aunties and friends experience it. However, I am here to tell you that PMS does not have to be NORMAL. Our body is amazing at letting us know that something isn’t right, and this is one of the ways our body is subtly (sometimes not so subtly) nudging us listen and lean into what needs mending.

Common symptoms are:

• Mood swings

• Bloating

• Headaches

• Irritability

• Tender breasts

• Cramps or spasms

• Food cravings

• Fatigue

• Low moods

• Change in digestion

PMS is defined as a hormonal imbalance which causes emotional and physical symptoms a week before menstruation. It occurs after ovulation when our hormones (progesterone and oestrogen) drop dramatically. When our oestrogen decreases it can cause a change in our serotonin production which plays a role in regulating our mood. Whilst reduced progesterone levels can lead to an alteration in neurotransmitter production, specifically GABA, which is important for relaxation.

However, it is also common during this period for females to show signs of ‘oestrogen excess’ which can be identified in the body by symptoms such as bloating, breast tenderness, cramps and headaches.

Sounds confusing, I know, but this is where a Naturopath can help investigate and identify what is contributing to your ‘PMS.’ Additionally, functioning hormone testing can be a great investigative tool to highlight what your hormones are doing.

Below are a few tips to implement the week before menstruation:

• Cruciferous vegetables
  Vegetables such as broccoli, cauliflower, bok choy, dark leafy greens, Brussel sprouts and cabbage. These vegetables can be helpful in clearing out excess oestrogen.

• Seed cycling
  Read here

• Magnesium
  Not only is Magnesium important for reduce muscle tension, spasm and cramping but it can also improve our neurotransmitter production such as Serotonin, GABA and Dopamine which help regulate our mood, improve relaxation, reduce irritability and enhance our sleep cycle.

• Eat plenty of good fats
  Fats are an integral part of supporting hormone production as our hormones are produced and manufactured from fats. Foods such as Avocado, Walnuts, Chia seeds, Peanut butter, Eggs, Olive oil and more.

• Limit coffee/alcohol
  Both of these beverages can be inflammatory and throw our hormones out of whack, therefore the week before try to limit these to reduce the stress on our body.

• Sleep
  Sleep is important for everyday of the cycle so try to ensure you are getting 6-8 hours of sleep. When our body doesn't receive enough sleep, it can interfere with hormone levels, mood and our body ability to rest and regenerate.

• Reduce inflammatory food
  PMS can be linked with an increase in inflammation, so to help our body out it is best to reduce inflammatory foods. Additionally, this will help if you experience period pain as inflammatory foods can trigger a vicious cascade of promoting further inflammatory agents in the body. Foods such as dairy, processed food and sugar.

Herbal medicine can be a wonderful tool when it comes to PMS, herbs have the power to gently prompt the body into its natural rhythm. However, it is important to consult with a trained professional as this will assist you with going down the right path and improving your quality of life quicker.