If PMS has ever derailed your day with cramps, bloating, and mood swings, raise your hand! I thought so. Dealing with premenstrual syndrome can be such a drag. But do not fret — relief is possible. A few simple diet and lifestyle adjustments can help you regain control when hormones run amok.

We reached out to nutrition expert Latoya Cruz, founder of The Virtual Nutritionist, to share her wisdom on the topic. Latoya specialises in pre and postpartum care, stress management, and hormonal balance. Research shows that strategic eating can curb cravings, energise you, stabilise mood, and tackle bloating. Bid farewell to PMS woes! Let’s recalibrate those hormones and get you feeling like your best self again. This guide offers pragmatic tips to mitigate monthly mayhem through nutrition.

Understanding PMS

PMS encompasses a range of physical and mental symptoms that typically appear before menstruation and greatly impact most people’s daily routines. While lifestyle changes and over-the-counter medications can alleviate some symptoms, PMS is complex.

The symptoms, including bloating and fatigue to irritability and mood swings, usually begin 1-2 weeks before menstruation and recur monthly. This differs from the more severe premenstrual dysphoric disorder (PMDD), which affects about 2% of menstruating females with amplified emotional responses like anger, depression, and anxiety.

Although widespread, clinically relevant PMS only affects 3-8% of those who menstruate. Symptoms can be highly unpredictable, changing over time. Common symptoms include bloating, fatigue, breast tenderness, and irritability. Emotional symptoms like changes in libido, anxiety, or pain tend to excessively disrupt daily life and social interactions.

Definitive diagnosis and management of PMS is challenging since symptoms coincide with other conditions like depression, anxiety, chronic fatigue, and irritable bowel syndrome. While the specific mechanisms underlying PMS remain unclear, hormonal changes, especially declining estrogen and progesterone post-ovulation, are critical in its development. These hormonal fluctuations align with symptom onset, indicating a relationship between varying sulfated keratin levels and PMS symptoms.

Only by thoroughly understanding the intricate interplay between hormones, emotions, and physical sensations can proper PMS relief be provided. Acknowledging the individual differences between women with PMS will allow healthcare providers to intervene and thus improve quality of life.

Nutritional Strategies for PMS Relief

Strategic nutrition changes can go a long way toward easing PMS symptoms like cravings, fatigue, and mood swings.

For PMS relief, strategic dietary changes can help balance hormones and improve symptoms. Nutritionist Latoya Cruz recommends:

• Increase protein intake, particularly sources rich in the amino acid tryptophan like beef, lamb, pork, poultry, nuts, seeds, and legumes. Tryptophan is essential for serotonin synthesis, which regulates mood. With stable blood sugar from sufficient protein intake, cortisol is reduced for steady mood.
• Consume more vitamin B6 through nutritional sources like fish, organ meats, starchy vegetables, and fruits. Vitamin B6 is critical for mood regulation and can decrease irritability, anxiety, and mood swings associated with PMS.
• Uploading magnesium intake by incorporating nuts, seeds, beans, brown rice, peanut butter, dark chocolate, and dark leafy greens. Magnesium calms the nervous system as the “calming mineral,” while also regulating blood sugar, reducing cravings, and potentially relieving muscle cramps or menstrual pain. It acts as an electrolyte to aid hydration, reducing bloating and water retention.
• Increase selenium, which may prevent tender and swollen breasts when deficient. Brazil nuts, fish, lentils, beef, turkey, and chicken can all provide selenium. Optimal selenium also helps increase progesterone levels.
• Get adequate vitamin D through sunlight, eggs, mushrooms, and other sources. Vitamin D has been shown to improve mood and prevent the depressive feelings that can occur with PMS.

Implementing targeted nutrition and active lifestyle habits provides a natural way to manage PMS symptoms without needing additional interventions. When planning any supplement or exercise routine, seeking a medical consultation before commencement is always advisable.

Cravings During PMS 

Up to 85 percent of women have at least one symptom of PMS (the troublesome physical and psychological changes that can happen at any after two weeks), according to the American School of Obstetricians as well and up to 70% of these women have PMS-related cravings for food, bloating or stomach ache, chronic fatigue, and sleep disturbances as well as mood swings and irritability that can easily undermine your new diet with some exceptions.

And how do we react to those cravings—what foods do we break down and use as energy? Chocolate is No. It is one on the hit parade while other sweets are generally second class, and salty foods, especially snacks like chips, come as a distant third.

Controlling cravings as part of PMS involves proper dietary intervention to meet the desire for sweet and salty foods through healthy alternatives. It is possible to avoid these cravings by introducing a balanced diet that consists of fresh fruits and vegetables, providing the body with essential nutrients. Besides, denying the consumption of processed sugars and taking foods rich in essential fatty acids can also help prevent unstable glucose blood levels and suppress cravings. Consuming sufficient amounts of water and reducing sodium intake helps control cravings and maintain hydration and fluid balance.

Fatigue

The PMS fatigue-fighting measures include changes in diet and day-to-day activities that increase the amount of energy given. Ensuring a person eats healthy food such as lean protein, whole grains, and green vegetables would provide the body with enough energy for an entire day. Moreover, engaging in routine exercise frequently as a component of your regime can ramp up your energy and fight against fatigue simultaneously. To keep being vital, it is necessary to drink enough and sleep properly while using various techniques, from meditation to yoga, that help manage stress.

Mood Swings

The mood and food linking come to illustrate the effects of dietary habits in managing irritability, anxiety, and even depression through PMS. Getting rid of caffeine and processed sugars can also help manage the negative emotional highs and lows related to sugar intake. The role of mood booster foods with omega-three essential fatty acids found in fish, nuts, and seeds can be highlighted in maintaining emotional health during this challenging period. Moreover, some stress-free methods can be used to deal with mood swings and reach a calm state of mind.

Bloating

Proper nutrition and drinking enough water are key factors that help reduce bloating during PMS. Water retention and bloating leading into a period can be caused by the kidneys not being able to flush out toxins thoroughly. We can decrease fluid retention and bloating by increasing water intake; 2-3L per day, increasing electrolyte balance such as sodium, potassium, calcium and magnesium and addressing hormonal imbalances such as estrogen and progesterone. In addition, drink a lot of fluids daily to retain hydration and promote the health of the digestive system that is responsible for bloating during PMS.

Causes of PMS

Depression and anxiety disorders: These are the most frequent causes of PMS. The symptoms of depression and anxiety resemble those of PMS and may worsen before or during your period.

ME/CFS: Some women complain that their symptoms are usually more severe just before a period. Studies have proved that women with ME/CFS may also be at increased risk of heavy menstrual bleeding and early or premature menopause.

Irritable bowel syndrome (IBS): Cramps, bloating, and gas are symptoms of IBS. Your symptoms of irritable bowel syndrome may worsen just before your period.

Bladder pain syndrome: Women with bladder pain syndrome are prone to suffering from painful cramps during PMS.

Lifestyle and Exercise for PMS Symptom Relief 

Incorporating exercise into your daily routine may help alleviate premenstrual symptoms and improve overall wellbeing. Aerobic exercise is one of the most effective ways to relieve physical and psychological PMS signs. Walking briskly for 30 minutes at least three times per week has been shown to mitigate symptoms in women of childbearing age. Research demonstrates that aerobic activity positively influences haematological parameters, hormone balance, and clinical PMS manifestations.

Although many women are unaware, an exercise regimen can help alleviate numerous PMS symptoms. Mild physical activity is known to relieve menstrual pain, bloating, fatigue, and mood changes. Exercise leads to endorphin release, which are “feel good” hormones that combat depressive and stressful conditions associated with PMS discomfort.

Choosing suitable workouts during menstruation is key to maximising benefits and minimising aggravation of symptoms. While being active is generally safe and healthy, it is wise to listen to your body’s signals. Avoid overexertion when very tired or nauseous, and take breaks if pain worsens during exercise.

More Tips for PMS Symptom Relief 

Looking for practical tips on eating for hormonal balance? We picked nutritionist Latoya Cruz’s brain on your biggest PMS diet dilemmas:

Q: Can you share any go-to PMS-friendly recipes or snacks you recommend to your clients?

My favourite simple PMS friendly dinner is salmon, steamed greens like broccoli and baby spinach, avocado and sweet potato. An ideal snack would be apple and natural ABC butter.

Q: What lifestyle changes beyond diet do you suggest women dealing with PMS try?

I recommend getting out in the sunshine and going for a walk as well as reducing liver loaders such as caffeine, alcohol and toxins that can be found in beauty products. Meditation and journaling daily has also shown great results in the management of PMS. 

Q: What are some dos and don’ts related to diet and lifestyle when trying to manage PMS?

Increase fruit and veggie intake, and gut loving foods like kombucha, kimchi, bone broth. Avoid processed foods and refined sugar, as well as alcohol and caffeine. 

Q: When should someone seek medical help for PMS issues versus trying to manage it through diet and lifestyle approaches?

This would be different for everyone and will depend on the severity of symptoms. PMS is something that should be managed and should be seen as a way that your body is trying to communicate with you that something is not right on the inside.  Although common, PMS shouldn’t be accepted as normal. 

Expert Bonus: Mood Boosting Grocery Shopping List

– salmon 

– beef

– liver

– fish 

– chicken 

– nuts and seeds of choice, Brazil nuts are particularly good for selenium intake

– dark organic chocolate (70% cacao minimum) 

– dark leafy greens, e.g. kale, baby spinach

– legumes

– a variety of different coloured fruits and veggies 

Conclusion

In summary, premenstrual syndrome can significantly disrupt women’s daily lives, but targeted relief is achievable through strategic nutrition and lifestyle adjustments. Carefully tailored diet changes to balance hormones, curb cravings, boost mood, and reduce bloating have proven benefits. Regular exercise, quality sleep, stress management, and hydration also help alleviate PMS symptoms. While most cases can be self-managed with these natural approaches, medical advice may be warranted for severe issues. Staying attuned to your unique menstrual cycle while taking small steps enables you to regain control and find hormonal harmony during this monthly challenge. With the proper information and support, relief from PMS discomfort is within reach. There are effective ways to mitigate symptoms and achieve balance through nutrition, lifestyle, and self-care.

Latoya Cruz is a Sydney based nutritionist, passionate about all things health, hormones and motherhood. Learn more about Latoya Cruz by visiting her website The Virtual Nutritionist | Latoya Cruz

The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation.