Do you dread those two weeks before your period, because of mood swings, bloating, fatigue, painful sensitive boobs, constipation and cramps? Guess what, girl? You’re not alone, and it’s not your fault.
Did your doc tell you to just go on the pill to regulate your period and be on your merry way? Well, the same thing happened to me, and it arguably sent me on a journey that ended in learning for myself what the underlying causes of PMS are and how to treat them.
Premenstrual Syndrome (PMS), Premenstrual Dysphoric Disorder (PMDD), and irregular periods are super common, and they can significantly impact your quality of life. If you’re looking for a treatment that isn’t just go on the pill, you need to address the underlying causes of PMS. Here are some of the top causes and how to address them:
1. Hormonal Imbalances
While our hormones naturally fluctuate throughout our cycle, that can go wrong for a variety of reasons. The surge in estrogen at the beginning of your period may boost mood, energy and hair and skin health, but then a big old drop in the second half of your period may cause mood swings, fatigue, breakouts, constipation and most of the symptoms we associate with PMS. One theory is that this is due to high estrogen and not enough progesterone coming in to take its place along A.K.A. estrogen dominance. It’s a controversial diagnosis due to low evidence, and yet, it seems consistent with my and many of my clients’ experiences.
What You Can Do:
- Focus on hormone-balancing foods, like soy, flaxseeds and cruciferous vegetables.
- Consider stress reduction techniques like yoga to support cortisol levels.
2. Chronic Inflammation
Chronic inflammation can interfere with normal hormone signaling and worsen symptoms like pain, bloating, mood swings and fatigue. Studies have found a strong correlation between inflammatory markers and worse PMS symptoms.
What You Can Do:
- Incorporate anti-inflammatory foods like turmeric, berries, and fatty fish daily.
- Avoid ultra-processed foods and excessive sugar, which can fuel inflammation.
3. Gut Health Issues
Imbalances in gut bacteria can impair estrogen metabolism, leading to hormone imbalances. Poor gut health can also contribute to bloating, fatigue, constipation and mood disturbances.
What You Can Do:
- Include prebiotic and probiotic-rich foods, like yogurt, sauerkraut, and garlic.
- Limit antibiotics unless necessary, as they can disrupt your microbiome.
- Read my blog post on improving gut health for more info.
4. High Blood Sugar and Insulin Resistance
We all become a little more insulin resistant or prone to high blood sugar during our luteal phase or the weeks leading up to our period. Blood sugar spikes and crashes can worsen PMS symptoms, like cravings, fatigue and mood swings.
What You Can Do:
- Focus on balanced meals with protein, fiber, and healthy fats. Learn more in my blog post about balancing blood sugar.
- Avoid excessive refined carbs and added sugar that cause rapid blood sugar spikes.
5. Environmental Exposures
Exposure to endocrine-disrupting chemicals (EDCs) in plastics, cosmetics, and cleaning products can mimic or interfere with natural hormones. Over time, these exposures can contribute to PMS, PMDD, and irregular periods.
What You Can Do:
- Switch to glass or stainless steel containers and avoid heating plastics.
- Opt for clean, fragrance-free personal care products.
6. Energy and Nutritional Imbalances
Undereating or chronic dieting can suppress hormone production, disrupting menstrual cycles. Deficiencies in magnesium, vitamin D, and omega-3 fatty acids can exacerbate PMS and PMDD symptoms.
- Ensure you’re eating enough calories, particularly healthy fats for hormone production.
- Supplement with key nutrients like magnesium, omega 3s or vitamin D if deficient.
Need more help tackling your PMS symptoms? Book a free nutrition chat, and we’ll make a plan.