PMS

Premenstrual Syndrome is simultaneously a familiar issue and a complicated one.  Over 150 symptoms have been attributed to PMS, most commonly anxiety, but also sadness, lethargy, irritability, bloating, headache, breast pain, food cravings, the list goes on and on.  The common thread with PMS is its association with the menstrual cycle. The symptoms of PMS resolve when the menses begins.

Women who experience PMS typically have a diet consuming increased amounts of dairy products and refined sugar[i] and increasing their intake of fats, carbohydrates and simple sugars while decreasing their protein intake[ii].  There has been research linking the cravings for carbohydrates with a decrease of serotonin in the brain. (Serotonin is a “feel-good” neurotransmitter.) Eating carbohydrates increases the amount of tryptophan and creation of serotonin in the brain, temporarily improving the person’s mood and energy[iii].  By eating high-quality carbohydrates, a woman might be able to decrease her PMS symptoms.  Pro-inflammatory foods are also important to avoid, but good anti-inflammatory foods include fresh foods and vegetables, fish, grass-fed beef, nuts, seeds, curry powder, garlic and onions. 

Other ways to increase serotonin is to participate in feel-good activities. Exercise! Just taking a 20 minute walk with a friend will not only help boost your serotonin, but it just plan feels good too. Oxytocin, another feel-good hormone, is released when we spend quality time with loved ones, it’s sometimes called the “cuddle” hormone, so snuggling up with your sweetie actually does make you feel better[iv].

Research is controversial on the dietary impact with breast tenderness, but many women have found reducing their caffeine intake helps.  Reduce coffee intake (both caffeinated and decaffeinated… decaf still has caffeine), black tea, chocolate and sodas.

What about soy?

Soy contains “phytoestrogens”.  Phytoestrogens are a kind of weak-estrogen that bind to estrogen receptors. If you have a problem with high estrogens (more common in PMS cases) then soy would be beneficial, by getting in the way of your full-strength estrogens.  In cases of low estrogen (eg. menopause) then the phytoestrogens can act to boost the overall effect of estrogen[v].

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[i] J Reprod Med. 1983 Jul;28(7):446-64.

Nutritional factors in the etiology of the premenstrual tension syndromes.

Abraham GE.

[ii] Br J Nutr. 2001 Apr;85(4):475-82.

Changes in nutrient intake during the menstrual cycle of overweight women with premenstrual syndrome.

Cross GB, Marley J, Miles H, Willson K.

[iii] Pharmacol Toxicol. 1992;71 Suppl 1:61-71.

Serotonin, carbohydrates, and atypical depression.

Møller SE.

[iv] Psychosom Med. 2008 Nov;70(9):976-85. Epub 2008 Oct 8.

Influence of a "warm touch" support enhancement intervention among married couples on ambulatory blood pressure, oxytocin, alpha amylase, and cortisol.

Holt-Lunstad J, Birmingham WA, Light KC.

[v] The Clinician’s Handbook of Natural Medicine. Pizzorno, Murray, Joiner-Bey.