Effective Solutions for PMS
by Ella Davar RD
Premenstrual syndrome (PMS) is a common condition affecting many women, characterized by physical and emotional symptoms that occur in the luteal phase of the menstrual cycle, usually 1-2 weeks before menstruation. Symptoms may include mood swings, bloating, fatigue, irritability, breast tenderness, headaches, and food cravings. While PMS is complex, with hormonal fluctuations playing a key role, there are several scientifically-backed nutritional, lifestyle, and supplement strategies to alleviate symptoms.
1. Balance Hormones with Magnesium and Vitamin B6
Benefits:
Magnesium and vitamin B6 are two of the most researched nutrients for managing PMS symptoms. Magnesium helps regulate hormone fluctuations, reduces muscle tension, and can alleviate symptoms like cramps, irritability, and headaches. Vitamin B6 supports neurotransmitter function and helps balance mood, reducing irritability and anxiety.
How to Use:
Magnesium: 300-400 mg daily from food sources like spinach, almonds, and pumpkin seeds or as a supplement.
Vitamin B6: 50-100 mg daily to support mood balance and reduce symptoms like bloating and fatigue.
References:
De Souza, M. C., Walker, A. F., Robinson, P. A., & Bolland, K. (2000). A synergistic effect of magnesium and vitamin B6 in the treatment of PMS-related anxiety. Journal of Women’s Health & Gender-Based Medicine.
2. Support Hormonal Detox with Cruciferous Vegetables (Diindolylmethane - DIM)
Benefits:
Cruciferous vegetables like broccoli, kale, and Brussels sprouts are rich in diindolylmethane (DIM), a compound that supports estrogen metabolism. DIM promotes the detoxification of excess estrogen, helping balance hormone levels and reduce PMS symptoms like breast tenderness, bloating, and mood swings.
How to Use:
Incorporate 1-2 servings of cruciferous vegetables daily or consider DIM supplements (100-200 mg/day).
References:
Zeligs, M. A. (1998). Estrogen metabolism and PMS: The role of diindolylmethane. Journal of Women's Health.
3. Reduce Inflammation with Omega-3 Fatty Acids
Benefits:
Omega-3 fatty acids, particularly EPA and DHA, have strong anti-inflammatory properties and can help reduce cramping, breast tenderness, and mood swings associated with PMS. Omega-3s also support neurotransmitter function, which is important for mood regulation during the menstrual cycle.
How to Use:
Consume 1-2 servings of fatty fish (like salmon or sardines) per week or supplement with 1-2 grams of omega-3 (EPA/DHA) daily.
References:
Khorasani, M. A., Razavi, M., & Nasrolahi, H. (2015). Effects of omega-3 fatty acids on treatment of PMS. Journal of Obstetrics and Gynaecology.
4. Balance Blood Sugar with Complex Carbohydrates
Benefits:
Blood sugar fluctuations can contribute to mood swings, irritability, and food cravings during PMS. Incorporating complex carbohydrates can help stabilize blood sugar levels and support serotonin production, which improves mood and reduces cravings.
How to Use:
Include whole grains like oats, quinoa, and brown rice, as well as high-fiber vegetables in your diet to stabilize blood sugar.
References:
Benton, D., & Donohoe, R. T. (1999). The effects of nutrients on mood. Public Health Nutrition.
5. Support Serotonin with Calcium and Vitamin D
Benefits:
Research shows that women with low levels of calcium and vitamin D are more likely to experience severe PMS symptoms. Calcium helps regulate mood, while vitamin D enhances calcium absorption and supports serotonin production, which improves mood and reduces symptoms like irritability and anxiety.
How to Use:
Ensure adequate intake of calcium (1,000 mg daily) from sources like leafy greens, dairy, or fortified foods, and vitamin D (2,000 IU daily) through sun exposure or supplements.
References:
Bertone-Johnson, E. R., Hankinson, S. E., Bendich, A., Johnson, S. R., Willett, W. C., & Manson, J. E. (2005). Calcium and vitamin D intake and risk of PMS. Archives of Internal Medicine.
6. Reduce Stress with Adaptogens (Ashwagandha, Rhodiola)
Benefits:
Chronic stress exacerbates PMS symptoms by increasing cortisol levels and disrupting hormonal balance. Adaptogens like ashwagandha and rhodiola help the body adapt to stress, reduce cortisol levels, and alleviate mood swings, anxiety, and fatigue during the luteal phase.
How to Use:
Ashwagandha: 300-600 mg daily.
Rhodiola: 200-400 mg daily.
References:
Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress-protective activity. Pharmaceuticals.
7. Herbal Remedies (Vitex Agnus-Castus, Evening Primrose Oil)
Benefits:
Vitex Agnus-Castus, also known as chasteberry, has been shown to balance progesterone and estrogen levels, helping reduce symptoms like breast tenderness, irritability, and headaches. Evening Primrose Oil is rich in gamma-linolenic acid (GLA), which reduces inflammation and relieves PMS symptoms, particularly breast pain.
How to Use:
Vitex: 400-800 mg daily.
Evening Primrose Oil: 1-3 grams daily.
References:
Wuttke, W., Jarry, H., & Christoffel, V. (2003). Chaste tree (Vitex agnus-castus)—pharmacology and clinical indications. Phytomedicine.
8. Exercise and Physical Activity
Benefits:
Regular physical activity improves blood flow, reduces bloating, and boosts endorphins, which help alleviate mood swings and cramps. Exercise also helps regulate cortisol levels, reducing stress and the severity of PMS symptoms.
How to Use:
Engage in moderate exercise (30 minutes daily), such as brisk walking, cycling, or yoga, particularly during the luteal phase.
References:
Daley, A. J. (2009). Exercise and PMS: A systematic review and meta-analysis. Obstetrics & Gynecology.
9. Limit Caffeine and Alcohol
Benefits:
Caffeine and alcohol can exacerbate PMS symptoms by increasing anxiety, irritability, and breast tenderness. Reducing caffeine intake and avoiding alcohol during the luteal phase can significantly improve mood and reduce physical discomfort.
How to Use:
Limit caffeine to 1 cup of coffee per day and avoid alcohol, especially during the week before your period.
References:
Yonkers, K. A., O'Brien, P. M., & Eriksson, E. (2008). Premenstrual syndrome. The Lancet.
Conclusion
Addressing PMS requires a multi-faceted approach that focuses on hormonal balance, inflammation reduction, and mood regulation. Nutritional strategies like increasing magnesium, calcium, and omega-3 intake, supporting hormonal detox with DIM, and managing stress with adaptogens are scientifically backed solutions that can help reduce PMS symptoms. By incorporating these solutions into your lifestyle, you can significantly improve your quality of life during the menstrual cycle
