Premenstrual Syndrome (PMS) is a prevalent concern for many women of childbearing age, leading to a spectrum of physical, emotional, and social difficulties in the days leading up to menstruation. Symptoms vary widely but often include emotional changes such as mood swings, sadness, anger, and anxiety, alongside physical symptoms like increased hunger, cravings for sweets, exhaustion, and headaches.
A notable percentage of women, estimated at 8-20%, experience symptoms so severe that they seek medical help. Common treatments include hormonal therapy with contraceptives to regulate hormonal imbalances or antidepressants to increase serotonin levels, improving mood.
Understanding PMS Causes
The exact cause of PMS is not fully understood, but hormonal fluctuations throughout the menstrual cycle, particularly progesterone release, are thought to play a significant role. This hormonal change may affect brain chemistry, leading to symptoms. The importance of micronutrients and essential fatty acids is also being explored for their potential to ease PMS symptoms.
Despite skepticism due to similar hormone levels in those affected and unaffected by PMS, it’s now more widely acknowledged that PMS may relate to a heightened sensitivity to female hormones rather than the levels of these hormones themselves. Conditions such as diabetes, irritable bowel syndrome (IBS), or food allergies may increase susceptibility to PMS, highlighting the role of inflammation.
Diet’s Role in Managing PMS
Maintaining a balanced diet with stable blood sugar levels is crucial for managing PMS. An anti-inflammatory diet, consisting of lean proteins, vegetables, fruits, legumes, and healthy fats like olive oil and fish rich in omega-3 fatty acids, can mitigate symptoms. Consuming foods with a low glycaemic load and high in fibre can help balance hormone levels, reducing anxiety, irritability, and cravings.
Five foods shown to help relieve symptoms of PMS:
Kale
Leafy greens like kale are packed with fibre, aiding in hormone and blood sugar regulation. Kale, rich in calcium, proves beneficial for women experiencing PMS. These vegetables are also an excellent iron source, combating fatigue and tiredness from dietary deficiencies and menstrual losses. The phytonutrients in vegetables activate the immune system, diminishing inflammation.
Oily Fish
Evidence suggests that the omega-3 fatty acids in oily fish, known for their anti-inflammatory properties, may alleviate menstrual pain. Aim for a few servings per week of fish like salmon, tuna, trout, mackerel, and herring. Oily fish are also among the rare natural sources of vitamin D, deficiency in which is linked to PMS symptoms.
Oats
Whole grain cereals, including oats, are rich in thiamine (vitamin B1). Studies indicate a significant reduction in PMS risk (35%) for women with higher intakes of vitamins B1 and B2. Whole grains provide carbohydrates that aid in the absorption of tryptophan (found in eggs and turkey), essential for producing serotonin, a brain hormone that can help mitigate mood swings and curb sugar cravings.
Red Kidney Beans
Beans, especially red kidney beans, are fibre-rich, supporting weight management and the removal of excess hormones, thereby stabilizing blood sugar. They’re also packed with iron and zinc; deficiencies in these minerals may increase PMS risk.
Cashew Nuts
Cashews are rich in magnesium, frequently referred to as nature’s own calming agent, essential for easing PMS symptoms, especially those linked to stress and anxiety. Studies indicate that women experiencing PMS often have diminished magnesium levels. This mineral is key in transforming vitamin B6 to its active state, which is crucial for the synthesis of neurotransmitters that regulate mood. Additionally, cashews provide iron, a deficiency in which can worsen feelings of tiredness, and studies suggest that women with lower iron levels are more prone to suffer from PMS.
The Role of Supplements
While a nutritious diet is paramount, evidence suggests supplements might offer additional benefits in managing PMS. For many, a three-month trial of specific supplements, coupled with a symptom diary, can help determine their effectiveness.
Calcium and vitamin D supplements
Calcium imbalances may mirror the symptoms of PMS and calcium supplementation can help alleviate these symptoms. A study involving 466 women experiencing moderate to severe PMS showed that a daily intake of 1200mg of calcium over three menstrual cycles led to a significant 48% reduction in overall symptom scores, compared to a 33% reduction observed with a placebo.
Additionally, the combination of Vitamin D and calcium has been shown to diminish the occurrence of headaches, negative mood swings, fluid retention, and pain. Typically, these supplements benefit approximately two-thirds of women who use them.
Magnesium
Involved in numerous bodily processes, including energy production and bone health, magnesium may alleviate symptoms like fluid retention, mood disturbances, and pain, particularly in those deficient in this mineral. In one study, 32 women with PMS were given magnesium or a placebo in a double-blind, randomized design. The study found that magnesium significantly reduced the total Menstrual Distress Questionnaire score and the cluster “negative affect,” indicating that magnesium supplementation could be an effective treatment for premenstrual symptoms related to mood changes.
Gingko Biloba
Extracted from gingko biloba leaves, this supplement may reduce inflammation and improve circulation, offering relief from bloating and breast pain associated with PMS. One study of 165 women with congestive symptoms of PMS such as bloating, and breast pain were given supplemented with Gingko biloba extracts and after two months of treatment showed significant improvements especially in reducing breast symptoms compared to a placebo.
Research suggests one tablet (containing 40mg extract) three times per day from day 16 of your menstrual cycle to the 5th day of the next cycle reduces severity of symptoms of PMS. After the intervention there was a significant decrease in the overall severity of symptoms among the group that took Gingko (23.7%) and the placebo (8.7%).
B6 supplements
B6, a member of the B vitamin family, plays a crucial role in metabolising food and producing red blood cells. It has been found effective in alleviating mood and fatigue symptoms through its involvement in creating neurotransmitters. Studies recommend a daily intake of 50mg of B6 to mitigate PMS symptoms.
In one study with 68 women, taking 50mg of B6 daily for three months significantly enhanced emotional well-being, reducing symptoms of depression, irritability, and tiredness, compared to those who took a placebo. The study noted a 69% reduction in emotional symptoms and a 52% decrease in physical symptoms.
Managing PMS can be effectively supported through dietary and supplement interventions. A combination of exercise, a balanced diet, and specific supplements can help mitigate the symptoms of PMS, such as bloating, mood swings, and fatigue.