We asked Dr Marilyn Glenville, the UK’s leading nutritionist in fertility and women’s health, and the author of The Nutritional Health Handbook for Women (www.marilynglenville.com) to give us her top tips on how to treat PMS.
It’s that time of the month again ... you feel tired and irritated, your skin is breaking out, tummy is bloated and you are craving chocolate more than anything. It is estimated that PMS affects almost 90% of woman!
So what exactly is PMS? The term premenstrual syndrome is used to describe all symptoms that occur after the middle of your menstrual cycle and stop, almost as soon as your period arrives.
An overwhelming 150 symptoms can be linked to PMS and among the most common are mood swings and irritability, anxiety and tension, bloating and water retention, breast tenderness and swelling, acne, tiredness, weight gain, headaches or migraines, crying spells or depression, sugar and food cravings, constipation and dizziness.
Say no to sugar and caffeine
‘What you eat is the foundation of your health and it is a crucial aspect of not only preventing, but also treating PMS. The most important dietary change you can make is to keep your blood sugar levels steady: the higher your sugar intake (and caffeine) the more severe your symptoms are likely to be. If it is possible, cut out sugar and caffeine completely. Also, try to eat every 3 hours as this prevents your blood sugar levels from dropping and stops the release of your stress hormones, which block the hormone progesterone in the second half of your cycle.
Top up on vitamins and minerals
Supplements are the best way to make sure you have enough of the essential nutrients to balance your hormones. Certain nutrients can be hugely beneficial when it comes to reducing PMS symptoms.
Both magnesium and vitamin B6 are very important when it comes to controlling your mood and behaviour. Vitamin B6 supports production of dopamine and serotonin (a happy hormone) and Magnesium is classed as nature’s tranquilliser as it helps to reduce anxiety and tension.
Zinc is an important mineral as it is a component of more than 200 enzymes. It may help balance female hormones as it plays a main part in the proper action of many of them, including insulin and sex hormones.
Many women that suffer from PMS have been found to have a problem with converting linoleic acid (LA) to GLA, a plant-derived omega-6. There are many factors that can prevent that conversion, such as stress, a high-sugar diet or low levels of vitamin B6, magnesium and zinc. To provide our body with adequate quantities of GLA, you can supplement these essential fatty acids in the form where the conversion has already happen – by taking evening primrose oil, borage oil and starflower oil.
Brew yourself herbs
Apart from reducing your intake of salt and salty foods and drinking more water you can also start drinking dandelion tea to reduce water retention. Dandelion is a natural diuretic, which allows fluid to be released without losing vital nutrients at the same time. It is one of the best sources of potassium and contains more minerals and vitamins than any other herb. In addition, it is known to support detoxifying process in your body.
Trigger those happy hormones
When you exercise your body produces ‘happy’ hormones, endorphins. They help us to feel happier, calmer and more alert. If you exercise regularly you are more likely to reduce stress levels, anxiety and depression, which are common PMS symptoms.
And relax!
Stress is a very important factor when it comes to PMS due to adrenaline, which your body releases when you are under stress. High levels of adrenaline prevent your body from being able to use progesterone correctly in the second half of your cycle and that can cause PMS symptoms. Look into ways of helping you cope with stress, such as relaxation techniques or meditation. You can also consider supplements such as magnesium or Siberian ginseng.