How can naturopathic nutrition help with… PMS?
Many girls and women dread their period each month. The symptoms I hear most often are mood changes, rage, feeling tearful, feeling irritable, sore boobs, abdominal cramps, swollen legs and ankles, headaches and migraines. Often women have resigned themselves to the fact that they will feel ‘a bit shit’ for a few days every month and even avoid certain activities around the time of their period because they don’t know how they are going to feel.
Whilst there is no magic wand that can make PMS disappear, there are some steps you can take to reduce the severity of these symptoms and to improve your overall wellbeing.
What causes PMS?
The menstrual cycle is controlled primarily by 4 hormones: oestrogen, progesterone, luteinising hormone (LH) and follicle-stimulating hormone (FSH). These hormones fluctuate throughout the cycle and this is normal. However, if there is an imbalance in these hormone levels, especially in the oestrogen to progesterone ratio, this is when a woman might experience PMS symptoms. Factors such as poor blood sugar regulation, high levels of stress hormones and digestive issues like constipation can also contribute to hormonal imbalance.
How can naturopathic nutrition help?
Balancing blood sugar levels by switching from simple carbs to complex carbs such as wholegrains, fruit and vegetables. These cause a slower release of sugar, and therefore avoid blood sugar spikes and crashes which can lead to food cravings and that ‘hangry’ feeling.
Add a source of protein to every meal - this also helps blood sugar regulation AND protein is essential for the production of hormones.
Include lots of cruciferous vegetables in the diet such as broccoli, cauliflower, cabbage and kale. These contain indoles which are beneficial for oestrogen metabolism in the liver, helping to regulate your oestrogen levels.
Include good fats in the diet such as avocado, olive oil, nuts, seeds, oily fish as these are needed for hormone production.
Reduce inflammatory foods such as dairy, meat, sugary foods because these can make your symptoms worse.
Drink plenty of water or herbal teas to improve gut motility and avoid constipation. Hormones eventually get excreted through your bowels so if they hang around in there for too long may get re-absorbed.
Stress management: do something you find relaxing such as reading, yoga, meditation, have a bath, watch a film. This will help to bring down cortisol levels which has a positive effect on your hormone levels.
These are some general suggestions which will be included in most protocols addressing hormone balance. For more personalised and specific advice and getting to the root of what’s driving PMS for you, get in touch for a free discovery call to see if you would like to work with me or check out the page on Naturopathic Nutrition on The Honor Oak Wellness Rooms website.