Premenstrual syndrome occurs seven to ten days before menstruation and disappears within several hours of menstrual flow.  Almost 80% of menstruating women in this country experience PMS symptoms to some degree.  PMS has become so common, we’ve come to believe it’s normal. 

Symptoms Include: 

• Constipation or diarrhea
• Low back pain
• Fatigue
• Breast pain and swelling
• Food cravings
• Decreased or increased sex drive
• Cramps
• Weight gain
• Headaches/Migraines
• Acne
• Herpes outbreaks
• Mood swings and/or anxiety
• Insomnia
• Heart palpitations
• Bloating
  

Research suggests that an increase in estrogen is a key factor.  Consider the fact that we all have naturally occurring estrogen in our bodies, and through our food we consume natural plant estrogens (phytoestrogens) found in foods such as nuts, seeds, soy, and wheat.

Don’t forgot synthetic estrogens such as those found in birth control pills and hormone replacement therapy.  And as if that were not enough, there are man made chemicals (xenoestrogens) such as pesticides used in commercial farming, and bisphenol-A (BPA) found in plastic drinking bottles - that mimic estrogen in the body.  It’s no wonder our hormones are out of balance.

Steps to Overcoming PMS 

1. Avoid synthetic hormones.  Although doctors often prescribe birth control pills for the treatment of irregular periods, synthetic hormones often cause PMS symptoms to worsen over time.

2. Cleanse the liver twice a year with the assistance of a knowledgeable health practitioner.  The liver is where hormones are balanced and distributed.  A sluggish liver can be linked to PMS.

3. Get enough fibre and water to support good bowel health.  Less than one bowel movement a day contributes to toxic overload.

4. Eat two servings of cruciferous vegetables every day.  These include: Brussels sprouts, broccoli, cauliflower, cabbage, and kale.  Their key ingredient Indole-3-Carbinol (also available in capsule form) helps to balance hormones and reduce PMS symptoms.

5. Limit soy products except for those that are fermented:  Miso, Tempeh, soy sauce and fermented soy protein powder are recommended.  Soy’s natural phytoestrogens can make PMS symptoms worse.  Fermentation destroys phytoestrogens.

6. Decrease caffeine to one cup a day or less, and increase water and herbal tea consumption.

7. Choose organic meats and dairy products as much as possible to avoid chemicals (xenoestrogens) used in farming.

8. Eat a nutrient dense diet of fresh fruits and vegetables, good quality protein, complex carbohydrates, and whole foods.  Women who eat refined and processed foods, and who drink alcohol and caffeine, tend to experience more severe PMS symptoms.

9. Learn to manage stress and calm the mind through yoga, meditation, visualization, listening to calming music, or being creative.

Along with these suggestions, your Holistic Nutritional Consultant or Naturopathic Doctor can recommended a variety of herbs, nutritional supplements, and homeopathic remedies tailored to suit your personal needs.  Premenstrual syndrome does not have to rule your life.