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Practical TIPS against Pre-Menstrual Syndrome PMS 💥

recommendations premenstrual syndrome improve symptoms

What can I do to improve Premenstrual Syndrome?

In another post we talked about the causes of pre-menstrual 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 considered to start making changes. 

Although, we recommend that you let yourself be advised by a therapist specialized in hormonal health for women. 

 

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% more less zinc than women who do not have PMS. 

Based on these data, diet is a fundamental step for address premenstrual syndrome and solve it in the long run.

In addition, the lack of serotonin could be the trigger for some manifestations, especially emotional but also physical, 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 the digestions must be checked, if there is habitual constipation or alternation with diarrhoea, if there is intestinal permeability, gastritis or other conditions that imply, for example, intolerance to lactose, fructose, 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 deemed necessary.

 

  • Consume more food than products. That is, foods without a list of ingredients!
  • Eat whole, nutrient-dense foods
  • Reduce the consumption of sugars and refined flours and pastries. 
  • Increase your intake of green leafy vegetables (kale, lettuce, parsley, and spinach) as well as brightly colored foods (peppers, squash, carrots, zucchini, eggplant, tomatoes, and beets).
  • Use healthy oils liberally, 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, cabbage, 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 shellfish.
  • Focus on foods rich in magnesium such as green leafy vegetables, nuts, seeds, fish, whole grains, avocados, yogurt, bananas, dried fruit and dark chocolate.
  • Flax seeds. They help maintain a regular bowel movement (once or twice a day) as it aids in 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. Studies have shown that caffeine elimination 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 in PMS. The turmeric contains curcumin, which has anti-inflammatory properties. Adding it to some dishes, smoothies or habitually consuming "golden milk" would be an interesting routine to follow.

 

Avoiding excess chemicals in food, medicines, cosmetics, cleaning products or kitchen utensils will also be interesting to unload the work of the liver. Avoid parabens as much as possible, avoid canned foods, and choose glass and metal containers over plastic. Link tableware without plastics

 

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 cause the PMS to decrease. 
  • Contact with different scenarios 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 🧘🏿

 

Supplementation 💊

There are various dietary supplements that have been shown to reduce PMS symptoms. There are many different studies showing the positive effect that specific nutrients in high doses can have on these symptoms. Consult with a specialized therapist which of them could be more interesting for your case. 

 

  • Multivitamin. A quality multivitamin can be helpful in reducing PMS symptoms. Especially if your diet doesn't consistently provide the nutrients your body needs or if you have intestinal problems that make it difficult to absorb them.
  • 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 its supplementation would be justified in these cases.
  • evening primrose oil, borage, black currant 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 powerful anti-inflammatory properties and modulates prostaglandins and neurotransmitters involved in PMS. 
  • Cinnamon. Its administration prior to menstruation significantly reduced nausea, vomiting, menstrual pain and bleeding compared to placebo.
  • Vitamin D3. One study showed that low blood vitamin D levels correlate with increased menstrual pain. Vitamin D treatment for 2 months reduced menstrual pain compared to placebo. 
  • Chaste tree berry (Vitex Agnus Castus). It is one of the most studied supplements for its effect on PMS symptoms. A systematic review concluded that 7 out of 8 studies demonstrated its benefits for the treatment of PMS. And one study concluded that they were just as effective as the antidepressant, Fluoxetine, for treating premenstrual dysphoric disorder, than a more severe form of premenstrual syndrome.
  • 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 pre-menstrual 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 goes down and runs bright red, which has no loss in the middle of the cycle, etc. It also improves premenstrual symptoms. Among them is acupuncture y 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.