What can I do to improve Premenstrual Syndrome?
In another post we talk to you about the causes of premenstrual syndrome and its symptoms (LINK), in this post we are going to talk about what we can do to improve it since there are several changes that will surely help you.
What changes are within my reach to improve these cyclical changes?
Given the various hypotheses that exist, there is no magic formula to alleviate these symptoms.
Let's see what simple things can be taken into account to start making changes.
However, we recommend that you seek advice from a therapist specialized in women's hormonal health.
Diet 🥗
Studies highlight that women with PMS consume 253% more refined sugar, 79% more dairy products and 62% more refined carbohydrates (such as white bread or flour), 53% less iron and 52% less zinc than women. women who do not have PMS.
Based on these data, diet is a fundamental step to address premenstrual syndrome and solve it in the long term.
Furthermore, the lack of serotonin could be the trigger for manifestations, especially emotional but also physical, that are unpleasant for women in the fourth phase of the menstrual cycle. Taking into account that 90% of serotonin production in the body is of intestinal origin, it will be interesting to have a healthy intestine, with a healthy microbiota, to better cope with the process. That is The digestive system is closely related to the nervous system. The quality of digestion must be reviewed, if there is habitual constipation or alternation with diarrhea, if there is intestinal permeability, gastritis or other conditions that imply, for example, lactose or fructose intolerance, etc.
The recommendations will not sound strange to you but… you have to follow them!
The approach should preferably be prescribed by a specialist and should consider the possibility of using probiotics and digestive enzymes, fermented foods, fiber, as well as the practice of intermittent fasting if considered necessary.
- Consume more food than products. That is, foods without a list of ingredients!
- Eat whole, nutrient-rich foods
- Reduce the consumption of sugars and refined flours and pastries.
- Increase consumption of green leafy vegetables (kale, lettuce, parsley and spinach) as well as brightly colored foods (peppers, squash, carrots, zucchini, eggplant, tomatoes and beets.
- Liberally use healthy oils, such as extra virgin olive oil (LINK), and foods rich in healthy fats such as avocado, oily fish or nuts.
- Insist on the consumption of cruciferous vegetables (cauliflower, broccoli, Brussels sprouts, cabbage, romanesco, collard greens, arugula). They are rich in Indole-3-Carbinol, a compound that improves the liver's ability to detoxify and eliminate estrogen from the body.
- Increase your calcium-rich food sources, including: green leafy vegetables, legumes, milk (if tolerated), cheese, yogurt, and seafood.
- Focus on foods rich in magnesium such as green leafy vegetables, nuts, seeds, fish, whole grains, avocados, yogurt, bananas, dried fruits and dark chocolate.
- Flax seeds. They help maintain a regular bowel movement (1 or twice a day) as it helps the excretion of estrogen through the liver and intestine. Ground flax can be consumed as a condiment on regular food, juices, yogurts or smoothies.
- Reduce or eliminate caffeine. There are studies showing that eliminating caffeine reduces cyclical symptoms of breast pain compared to a control group. Trying to replace decaffeinated coffee with infusions would be a good alternative. Link to Infusion for the first part of the cycle.
- Spices. Cinnamon has been studied for its positive effect on nausea, vomiting, and menstrual pain of PMS. The turmeric contains curcumin, which has anti-inflammatory properties. Adding it to some dishes, smoothies or regularly consuming “golden milk” would be an interesting routine to follow.
Avoiding excess chemicals in food, medications, cosmetics, cleaning products or kitchen utensils will also be interesting to relieve the work of the liver. Avoid parabens as much as possible, avoiding canned foods and choosing glass and metal containers instead of plastic. Link plastic-free tableware
It may interest you:
Exercise 🏃🏻♀️
- Regular exercise, particularly aerobic exercise, helps reduce PMS symptoms. Exercising 4 or more times a week, ideally outdoors and in the sun, would be the best recommendation. If there is a lot of pain during PMS, the intensity can be reduced, but working during the rest of the cycle will make the PMS decrease.
- Contact with different settings such as the countryside, the beach, the mountains... also has an effect on the central nervous system. Take advantage of the days when you are most upset to go for a walk through beautiful places for your senses.
Lifestyle 🧘🏿
- Disruption of the stress hormone cortisol can negatively affect hormonal balance.
- Be aware of your pace and allow yourself a few moments to disconnect. Everyone finds peace in their own way but maybe walking, maybe tending to the plants, doing some kind of craft can help you.
- Make sure you rest, it's important for hormonal health. Not sleeping is the beginning of an inflammatory situation that will worsen your symptoms.
- Do not hesitate to consider any herbal supplement that can help you. Example in this link: Sleep supplement either Link to relaxing infusion
Supplementation 💊
exist Several dietary supplements have been shown to reduce PMS symptoms. There are many different studies that demonstrate the positive effect that specific nutrients in high doses can have on these symptoms. Consult with a specialized therapist which of them could be most interesting for your case.
- Multivitamin. A quality multivitamin can be helpful in reducing PMS symptoms. Especially if your diet does not consistently provide the nutrients that the body needs or if you have intestinal problems that make their absorption difficult.
- Vitamin B6. Many studies have investigated vitamin B6 as an intervention, using a wide range of doses; some have been successful, others less so. In women who use or have historically taken oral contraceptives, vitamin B6 levels are reduced, so supplementation would be justified in these cases.
- evening primrose oil, borage, blackcurrant oil or rapeseed oil. They contain gamma-linolenic acid, which helps regulate essential fatty acids involved in inflammation. High doses would be needed to achieve anti-inflammatory effects.
- Magnesium. Magnesium plays a role in the metabolism of essential fatty acids and vitamin B6.
- Curcumin This is a compound found in turmeric, which has potent anti-inflammatory properties and modulates prostaglandins and neurotransmitters involved in PMS.
- Cinnamon. Its administration before menstruation significantly reduced nausea, vomiting, menstrual pain and bleeding compared to placebo.
- Vitamin D3. One study showed that low blood levels of vitamin D correlate with increased menstrual pain. Treatment with vitamin D for 2 months reduced menstrual pain compared to placebo.
- Berry of the chaste tree (Vitex Agnus Castus). It is one of the most studied supplements for its effect on the symptoms of premenstrual syndrome. A systematic review concluded that 7 of 8 studies demonstrated its benefits for the treatment of PMS. And one study concluded that they were as effective as the antidepressant, Fluoxetine, for treating premenstrual dysphoric disorder, than a more severe form of PMS.
- Indole-3-Carbinol (I3C). This is a compound found in cruciferous vegetables and helps regulate estrogen metabolism in the liver.
- Calcium. Supplementation for three months improves almost half of the symptoms analyzed in a double-blind study.
Other options to improve premenstrual syndrome
There are proven therapies that improve all aspects of a woman's menstrual cycle. And when the cycles are more regular, with a moderate flow, which drops and runs bright red, which has no loss in the middle of the cycle, etc. It also improves premenstrual symptoms. Among them is acupuncture and the Yoga. (post about the different types of yoga in fertility)
References:
- Steege J, Blumenthal J. “The effects of aerobic exercise on premenstrual symptoms in middle-aged women: a preliminary study.” J Psychosom Res 1993;37:127.
- Aganoff J, Boyle G. “Aerobic exercise, mood states and menstrual cycle symptoms.” J Psychosom Res 1994;38:183.
- Ellen B. Gold, PhD, Craig Wells, BA, and Marianne O'Neill Rasor, MA. The Association of inflammation with premenstrual syndrome. J Women's Health, 2016
- Ghanbari, Z., Haghollahi, F., Shariat, M., Foroshani, A.R., & Ashrafi, M. (2009). Effects of Calcium Supplement Therapy in Women with Premenstrual Syndrome. Taiwanese Journal of Obstetrics and Gynecology, 48(2), 124-129. doi:10.1016/s1028-4559(09)60271-0.
