Balancing the PMS Equation: The Key Role of Nutrition

Balancing the PMS Equation: The Key Role of Nutrition

KEY TAKEAWAYS:

• Calcium and Vitamin D: High dietary intake of these nutrients may reduce PMS symptoms. Foods rich in calcium include spinach, tofu, almonds, and cheese, while vitamin D can be found in eggs and fatty fish.
• Magnesium: This nutrient, found in bananas, avocados, and whole grains, has been linked to reductions in water retention and bloating, common PMS symptoms.
• Vitamin B6: Also known as "the mood vitamin," Vitamin B6 may help reduce mood swings and depression related to PMS.
• Omega-3 Fatty Acids: Known for their anti-inflammatory properties, omega-3s could potentially reduce both physical and psychological PMS symptoms.
• Avoid Certain Foods: Consumption of caffeine, alcohol, and foods high in salt or sugar could exacerbate PMS symptoms.
• Stay Hydrated: Proper hydration can assist in reducing bloating and general discomfort associated with PMS.
• Herbal Teas: Herbal teas, such as chamomile, raspberry leaf, yarrow, and lemon balm, may help alleviate some PMS symptoms.
• Consult a Healthcare Provider: Always consult with a healthcare professional before starting any new diet or supplement regimen for PMS relief.

COLINE'S ADVICE:

• Track your cycle! The week leading to your period, and on the first 2-3 days of bleeding, stick to food that will help you (see below - whole grains, banana, small fatty fish, magnesium, and vitamin D supplements) and stay away from the villains in your PMS story.
• Work from home if you can and stock up on room-temperature water and herbal tea (yarrow + chamomile + raspberry leaves is my personal favorite combo).
• Cozy up on your couch with a hot water bottle. Don’t forget to move gently (look up “yoga for PMS” on YouTube for free content), take a walk with your herbal tea mug, and take it easy.

The Nutritional Link to PMS Management

Dealing with Premenstrual Syndrome (PMS) is a monthly challenge for many people. As a naturopath and a woman, I've seen and personally experienced how the monthly party (PMS, that is) can throw us off-kilter, giving us everything from headaches to mood swings. It's like a box of chocolates, you never know what you're gonna get.

However, recent scientific developments have suggested that your diet can be a significant player in managing these symptoms. Here's an in-depth look at how nutrition can help ease the PMS journey.

The Power Duo: Calcium and Vitamin D

To start, we're going to focus on two nutrients – calcium and vitamin D. A study published in the Archives of Internal Medicine found that women who had diets high in these nutrients experienced PMS symptoms up to 40% less than those who didn’t. It's clear that incorporating foods rich in calcium like spinach, tofu, almonds, and cheese can help. Vitamin D can also be found in eggs and fatty fish (favor small fatty fish with lower metal pollution, like sardine, mackerel, anchovies…).

Side note re: Vitamin D: While our bodies are pretty amazing and can whip up their own vitamin D using sunlight, it's a tricky recipe that calls for other specific nutrients that most of us are lacking. So, even with all the sunshine, many of us are running on low vitamin D tanks.

The Magnesium Magic: Bear Hug for Cramps and Bloating

Magnesium, another essential nutrient, has shown a significant correlation with PMS symptoms reduction, particularly in relation to water retention and bloating. Magnesium is the nutrient equivalent of a big bear hug and can be found in plentiful amounts in bananas, avocados, and whole grains. Making these a regular part of your diet could potentially provide a considerable relief from the physical discomfort of PMS. Here's my two cents with Magnesium: I suggest taking quality supplements for two or three months in a row, a couple of times a year.

More on Magnesium here.

Vitamin B6: The Mood Mender

Vitamin B6, also known as "the mood vitamin", could be linked to a reduction in mood swings and depression related to PMS, according to a couple of studies. Foods rich in vitamin B6 include meat offal, fish, fresh leafy green vegetables, starchy vegetables, spices and herbs.

Omega-3 Fatty Acids: The Firefighters

After our vitamin and mineral heroes, let's introduce another ally: omega-3 fatty acids. They're great at reducing inflammation, which is linked to stronger PMS symptoms. Research sings a pretty positive tune omega-3s, suggesting they could help tone down both physical and psychological PMS symptoms.

Getting enough omega-3s could be as simple as adding more small fatty fish, walnuts, flaxseeds or chia seeds to your diet. However, it can be challenging to get enough omega-3s through diet alone, so supplementation can be an option to consider, under the guidance of a healthcare provider. As always, every individual is unique, so the effect of omega-3 fatty acids on PMS symptoms may vary from person to person.

Dietary Villains: Foods to Avoid During PMS

Now, let's move onto the sad part of our journey and talk about what to avoid. Caffeine, alcohol, and foods high in salt or sugar can potentially exacerbate PMS symptoms. Yes, I know, junk food looks irresistibly tempting when PMS hits, but try to resist the dark side. Instead, opt for some dark chocolate with high cocoa content. I promise, it can be just as satisfying, plus it’s rich in magnesium.

Hydration: The Unsung Hero in PMS Management

Hydration also holds a significant place in this equation. While it might sound like generic advice, sometimes it’s the simplest things that can make a big difference. Maintaining optimal hydration levels can assist in reducing bloating and general discomfort - consider this a sign to invest in that stylish water bottle you've been eyeing.

Herbal Teas: Nature's Tranquilizers

Speaking of hydration, let me introduce you to the wonderful world of herbal teas. Infusions are like nature’s tranquilizers, easing discomfort one sip at a time.

Chamomille

Chamomile tea, for instance, is often hailed as a sleep promoter and stress reducer, which might come in handy during those tense PMS days. In fact, a study published in the Journal of Advanced Nursing showed that chamomile tea significantly alleviated physical and psychological symptoms of PMS.

Raspberry Leaves

Then there's raspberry leaf tea, a traditional remedy often associated with women's health. While its effects on PMS specifically are not heavily researched, it's long been used to soothe menstrual cramps, suggesting it could provide some relief.

Yarrow

Yarrow tea might not be your everyday tea, but this underdog herb has been recognized for its potential in relieving menstrual pain. With PMS often bringing its share of abdominal discomfort, yarrow tea is definitely worth trying.

Lemon Balm

Lastly, let's talk about lemon balm. A mint family member, lemon balm has been known for its calming properties for centuries. A study published in the Mediterranean Journal of Nutrition and Metabolism found that lemon balm helped reduce stress and improve mood. For those PMS-induced mood swings, a cup of lemon balm tea could potentially offer a moment of serenity.

Remember, each and every herb has their own precautions of use and interactions with other types of treatments, so please always consult with a healthcare professional for personalized advice.

In Conclusion: Empowerment Through Nutritional Knowledge

The connection between diet and PMS management is more profound than previously thought. Understanding the foods that can help alleviate PMS symptoms could empower us to better manage this monthly hormonal wave. So next time you're grocery shopping, keep these nutritional tips in mind.