Pre-Menstrual Syndrome (PMS) Symptoms and diet

PMS is the collective name for the myriad psychological, physiological and emotional symptoms that woman may experience as a regular part of their menstrual cycle. The range of symptoms is extensive but only occur during the luteal phase of the menstrual cycle—7-10 days or so before bleeding begins.
.

What are the symptoms?

Although around 85% women have experienced some physical symptoms such as bloating, in 2.5-5% women symptoms are so severe that their domestic and professional life is at risk of serious disruption.

The most common symptoms are:

Behavioural: nervousness, anxiety, irritability, mood swings, personality changes, fatigue, lethargy, low mood or depression, Gastrointestinal: bloating, diarrhoea, constipation, altered appetite, usually sugar craving,Female specific: tender, enlarged breasts, uterine cramping, altered libido,General: headache, backache, acne/breakouts, fluid retention especially in fingers and ankles

Recognised in the scientific and medical literature for over 60 years, the actual cause of PMS is still unclear; it is not just a case of an imbalance in one specific hormone. Current thinking focuses on the influence of ovarian hormones (oestrogen and progesterone) on brain neurotransmitters, particularly serotonin, which then affect how the body and mind function. The liver and its role in balancing hormones, together with the kidneys’ role in fluid balance, are also considered to be involved (1) in this multi-factorial condition.

There are many possible interventions from identifying and addressing possible nutrient deficiencies to supporting neurotransmitter and hormone balance (2), liver and kidney function. Whilst the UrBalance Questionnaire may provide useful information about your current health, a good first step in understanding your body’s response to this perfectly normal situation is to keep a diary for at least two menstrual cycles; keeping this diary as you adjust your diet and lifestyle may also help monitor any improvement.

Together, the UrBalance Questionnaire and diary may reveal whether any risk factors for PMS are present and require addressing. Your practitioner will look specifically at your

Dietary composition, particularly the intake of salt (3), meat, dairy products, soy foods, refined carbohydrates (4) and fat (5)

Dietary provision of the many vitamins, minerals and Essential Fatty Acids (EFAs) (6) that manage susceptibility to PMS7

Caffeine intake (8), (9) and hydration

Personal history, focusing on gut health, liver and kidney function, hormone balance, mood10and thyroid function (11)

Family history (PMS may have a familial component) (12)

Stress levels and coping strategies13 including exercise (14)

Exposure to external/environmental oestrogens which are thought to influence oestrogen-related health concerns (15)

Once your UrBod Nutritionist understands which factors may be contributing to the onset of PMS in your case, they can then devise a individual programme of dietary adjustment and nutritional supplements tailored to both support your overall health and to manage/resolve individual troublesome symptoms of PMS.
If no improvement is seen within three completed menstrual cycles, further adjustment of the programme and/or additional investigations may be recommended.