PMS and Diet – What to Eat with Premenstrual Syndrome?

What is PMS?

PMS is a set of psychosomatic symptoms that occur in the second phase of the menstrual cycle in people of reproductive age and often prevent normal functioning. The most common symptoms of PMS include:

• headaches,
• abdominal pain,
• flatulence,
• a feeling of sudden weight gain (this is not a typical weight gain, but rather water retention in the body's cells),
• breast tenderness,
• increased appetite,
• poorer mental well-being,
• low mood and even depressive-like symptoms (PMDD).

Do you notice similar symptoms? Read on!

Causes of PMS

The etiology of premenstrual syndrome is not fully understood, but it is known that PMS symptoms are closely related to hormonal balance and ovarian function. How exactly does this work?

Scientific studies have shown that the bodies of people struggling with PMS and those who do not experience its symptoms do not differ significantly in terms of the level of secretion of individual hormones. The mechanism of PMS development mainly concerns the individual, most likely genetically determined, predisposition of a person to experience fluctuations in their blood levels.

Biology lesson review

The menstrual cycle depends on the concentration of sex hormones and the related hypothalamic-pituitary-ovarian axis.

It is divided into 4 phases. The first one is menstruation , or the period we are all familiar with. When bleeding begins, the concentration of all sex hormones drops. Then the follicular phase begins , during which the concentration of estrogens slowly increases, reaching a climax on the day of ovulation . Then we also notice a high concentration of two other hormones. These are luteinizing hormone (LH) and follicle-stimulating hormone (FSH). In the luteal phase , their concentration - like the level of estrogens - suddenly drops in favor of progesterone.

You can learn more about hormones in the menstrual cycle from our article here .

Period and sadness

Most people with PMS mention unpleasant symptoms – not only somatic, but also psychological ones, such as low mood , lack of motivation to act and decreased concentration . Hormonal changes associated with menstruation affect the production of serotonin . You probably remember that serotonin is the so-called happiness hormone . Its synthesis improves mood.

In the follicular phase, there is an increase in the sensitivity of serotonin receptors in the body, so we feel more joy, have more energy and motivation to take on challenges. In the luteal phase, serotonin uptake by cells is lower, and in people struggling with premenstrual syndrome, there is an additional decrease in serotonin concentration in the blood. Hence, mood swings and a greater feeling of sadness before the period. When diagnosing PMS, it should be differentiated from other mental disorders, such as post-traumatic stress disorder.

Diet for PMS, or premenstrual syndrome

Premenstrual syndrome therapy should be very individual and appropriately matched to your lifestyle and symptoms. One of the least invasive methods of treatment is changing your lifestyle and diet, and sometimes introducing appropriate dietary supplements.

The impact of diet on reducing PMS symptoms

A proper diet has an impact on improving well-being and reducing the symptoms of premenstrual syndrome during PMS, which is already confirmed by general medicine. A diet for PMS should be easily digestible (due to bloating occurring during PMS) and rich in unsaturated fatty acids , provide essential amino acids , vitamins and minerals , and also give a feeling of satiety for several hours to prevent constant snacking, which can affect weight gain.

Essential Ingredients for Relieving PMS Symptoms

In alleviating the symptoms of premenstrual syndrome, substances with strong anti-inflammatory effects are especially helpful. Many people also struggle with deficiencies that can affect the severity of PMS-related symptoms.

Antioxidants

Substances with strong antioxidant properties include, among others:

• vitamin D,
• vitamin E,
• vitamin C,
• selenium,
• zinc,
• polyphenols,
• melatonin.

Deficiencies and PMS symptoms

People with premenstrual syndrome often struggle with a deficiency of :

• magnesium,
• potassium,
• iron,
• Vitamin D3,
• exogenous fatty acids,
• and in the case of people with diabetes and insulin resistance, also vitamin C deficiency.

The Effect of Vitamin D Consumption on PMS Symptoms

Scientists from the University of Massachusetts in Amherst have shown that in people with PMS, taking a dose of 700 IU of vitamin D helps alleviate symptoms of premenstrual syndrome . Scientists emphasize that the level of vitamin D3 should be around 75 ng/ml.

I know from experience that to achieve such a level of vitamin D in the body, it is not enough to expose yourself to the sun, but to start supplementation with shock doses, reaching even tens of thousands of IU. This applies especially to people who are overweight, diabetic and have severe deficiencies manifested by chronic fatigue, weakened immunity and bone fractures.

Vitamin E and PMS Symptoms

Did you know that vitamin E is a powerful antioxidant? Research on it has been going on since the beginning of the 20th century, and it continues to surprise scientists! In the case of deficiency of this vitamin in the body, the risk of infection increases and the effectiveness of eliminating inflammation decreases. Tocopherols and tocotrienols contained in the form of vitamin E protect us from excessive invasion of free radicals. Vitamin E can have an impact on improving well-being in PMS, because it takes part in the transport of oxygen to all body cells and improves the functioning of the circulatory system. It also affects the contractility of smooth muscles.

Vitamin C and Iron Deficiency

Iron can be obtained from food in two forms: heme and non-heme iron . Iron sources are divided into animal (eggs, meat, offal) and plant (buckwheat).

Iron absorption will increase when you take care of the right level of vitamin C from vegetables and fruits. Significant iron loss is noted in menstruating people who experience heavy bleeding.

Typical symptoms of iron deficiency are:

• tiredness,
• decreased immunity,
• susceptibility to infections,
• anemia.

However, you must remember that iron only fulfills its functions when ferritin and iron transferrin saturation are at the right level. That is why I do not recommend supplementing iron preparations on your own. Iron circulating in the blood without knowing it, unable (for various reasons) to reach the cells, will increase inflammation in your body and may affect the increase of PMS symptoms - including worsening of intestinal function and bloating.

Getting vitamin C from food is not difficult – a varied, seasonal diet is usually enough to maintain the right level. Additional vitamin C supplementation is recommended for people with obesity , diabetes or insulin resistance .

Selenium and zinc to reduce excess water

Selenium and zinc are two substances necessary for the proper functioning of… the thyroid gland. How does it relate to PMS?

The thyroid gland is responsible for the synthesis of T3 and T4 hormones. Thyroid hormones have extremely important tasks:

• regulate the course of virtually all physiological processes throughout the body (including metabolic processes),
• are responsible for thermoregulation,
• they affect blood glucose levels and the body's electrolyte balance
• support the removal of excess water from the body.

Thyroid dysfunction may have a direct impact on the body's homeostasis, the synthesis of sex hormones and chronic inflammation.

Polyphenols during PMS

Polyphenols are plant compounds that have strong anti-inflammatory, antioxidant, antifungal and antiviral effects, as well as sealing blood vessels. Their anti-inflammatory effect is based on inhibiting enzymatic pathways responsible for the synthesis of compounds that stimulate the development of inflammation. Compounds belonging to the polyphenol group also inhibit the synthesis of prostaglandins in tissues affected by inflammation, thanks to which they have a strong analgesic effect.

Regular consumption of compounds such as polyphenols can help inhibit the development of chronic diseases. One of the most popular sources of polyphenols in recent years is the chasteberry . The substances contained in the chasteberry regulate the secretion of prolactin, and the extract from this plant has a proven effect on modulating the level of hormones: FSH, LH, estrogens and progesterone.

Magnesium and premenstrual tension

Most menstruating people suffer from magnesium deficiency . The demand for magnesium is 300 to 400 mg per day, with its level dropping significantly during physical activity, stress, and also during menstruation and pregnancy. First of all, you should take care of your diet. Natural sources of magnesium in your diet should be whole grains (including buckwheat), nuts and seeds (e.g. pumpkin seeds) and dark chocolate. Before menstruation, it is worth including its supplementation in the form of magnesium citrate or lactate.

Magnesium deficiency can manifest itself as excessive smooth muscle contractility, which can cause you to feel more tension in the uterine musculature before your period. A person with magnesium deficiency will also experience increased fatigue, lack of energy, sleep problems, mood swings, difficulty concentrating and focusing, and excessive irritability.

A diet rich in potassium before menstruation

Potassium is one of the main electrolytes in the human body. Compared to sodium, it is not stored in the body in large quantities, but is excreted in the urine. Did you know that its concentration in blood serum depends, among other things, on the functioning of… the hormonal system and the nervous system?

Insulin, aldosterone, and somatotropin are hormones responsible for distributing potassium, as is the sympathetic nervous system. For this reason, people with PMS and also living in constant stress, suffering from diabetes, hypertension, or hyperadrenocorticism should consult a dietitian to include potassium in their supplementation plan.

We also recommend our article about veganism and its impact on your period .

What about the salt?

People with symptoms of premenstrual syndrome struggling with so-called water retention should pay special attention to salt intake in their diet . A diet high in salt is considered one of the factors in the development of the pathophysiology of some organs. Remember, however, that sodium is part of the body's electrolyte balance and is one of the most important components of the human body, necessary for its proper functioning.

Sodium and other electrolyte deficiencies can have a negative impact on your well-being, including your nervous system (which is why you may often notice a headache and problems with concentration when you are dehydrated) and your cell metabolism. The correct daily intake of individual minerals, including sodium, should be determined by a clinical dietitian or doctor after analyzing laboratory test results and a detailed health interview.

In addition to salt, also watch out for large amounts of hot spices, which can aggravate skin lesions and acne.

Melatonin, Sleep and PMS

Melatonin is a hormone with extremely strong antioxidant and immunomodulatory effects. Many of us probably associate it with sleep, which is extremely important in the treatment of many diseases. If you have trouble sleeping, it is worth including magnesium in your supplementation plan, and valerian can also be helpful. But did you know that sleep is also crucial for hormonal balance?

Melatonin has a special impact on the regulation of androgen levels, including testosterone, and on inflammatory markers, so it can be successfully used in supplementation for people with PMS and PCOS symptoms .

Also read our article about PCOS diet .

Essential fatty acid for premenstrual syndrome

Essential fatty acids are a group of fatty acids that you cannot produce on your own. In recent years, one of the most popular products containing essential fatty acids is evening primrose oil.

Evening primrose oil is a source of unsaturated fatty acids, including gamma linolenic acid and linolenic acid. It also contains plant phytosterols and natural vitamin E, polyphenols and antioxidants.

Evening primrose oil supports the body in the fight against various types of hormonal disorders:

• irregular, painful and heavy periods ,
• severe PMS symptoms,
• polycystic ovary syndrome ,
• vaginal dryness ,
• problems getting pregnant.

So we can see that diet in the case of premenstrual syndrome is of great importance in eliminating or reducing the feeling of its unpleasant symptoms. PMS affects a huge number of people in the world, but it can be fought!

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