Feeling exhausted, bloated, emotional, crampy, food cravings, breast tenderness, irritable, fluid retention, restless, sleepless and more during the days or weeks leading up to your period? You are not alone 90% of women in Australia have reported at least 1 symptom of the above, with 50% reporting 5, but it’s also not normal to have excessive symptoms. PMS symptoms point to specific nutrient deficiencies and hormonal imbalances, and can act as a road map to your nutrient requirements particularly in that phase of your cycle.
Deficiency in magnesium can lead to – pain and cramping, emotional distress, irritability, food cravings, fluid retention, headaches/ migraine, restless sleep and hot flashes. Deficiency in B6 (and all the b vitamin family) can lead to – poor energy, flat mood, irritability, brain fog, teariness. Deficiency in Zinc can lead to – pain, food cravings, monthly acne, emotional changes. Deficiency in Iron can lead to – extreme fatigue before and during a bleed, changes in appetite, brain fog. Deficiency in Omega 3 fats can lead to – acne, pain and cramping, headaches.
Hormonal imbalances are usually present as well which will partly be helped by mineral and vitamin replenishment but may need further help through herbal support. PMS symptoms can be alleviated with specific herbs such as vitex, peony, shatavari etc. but herbs need to be chosen on an individual basis depending on symptoms and the person, there is no one size fits all with herbs. To get a good assessment of your nutrient need and your hormonal balance so you can stop your PMS book into see me.
Avoid excess sugar/processed foods: Excess sugar, salt, unhealthy fats, caffeine or alcohol, grains and bakery products, dairy.
Eat more: Eat mainly Vegetables, especially green brassicas ( broccoli, brussel sprouts, kale, chard, cabbage), moderates amount of good fats (deep sea fish, olive oil, flaxseed oil), moderate amounts of quality protein with each meal (eggs, fish, nuts and seeds, good cuts of quality meat – organic, free range or pasture fed meat, game meat such as roo and venison).
Often there is a simple solution to PMS. Remember your PMS symptoms are telling us information about what is going on in your body. You don’t have to suffer with PMS ever again!