If your premenstrual symptoms have gotten worse recently, it might be due to stress. Here is why this happens and what you can do about it using foods, supplements, herbs and other natural tips.
Premenstrual syndrome (PMS) is extremely prevalent in the West nowadays. It is estimated that 90% of women of reproductive age will experience at least one symptom of PMS during their life. 1 in 5 women experience PMS regularly, and 10% of women are severely affected by it (i.e. it significantly impacts their lives socially, professionally, or personally). About 3 to 8% of menstruating women suffer from an extreme form of PMS, called PMDD (premenstrual dysphoric disorder) which often requires medical treatment.
Symptoms of PMS include:
- Breast tenderness
- Headaches
- Bloating
- Water retention
- Food cravings
- Insomnia
- Dizziness
- Tearfulness
- Back pain
- Muscle pain
- Anxiety
- Irritability
- Confusion
- Decreased self-esteem
- Social withdrawal
- Angry outbursts
Those symptoms can be present for up to 2 weeks each month (the weeks between ovulation and menstruation) and they tend to disappear in the first couple of days of the bleed.
Women affected by PMDD present the same symptoms but with greater intensity, with severe mood swings, significant cognitive impairment, aggressivity (verbal and/or physical) towards themselves and/or others.
Factors that can aggravate PMS are:
· Stress
· BMI (body mass index) above 30
· Smoking
· Past use of the oral contraceptive pill
· Alcohol and drug consumption
· Exogenous sources of oestrogens, endocrine disruptors
· Metabolic syndrome (decreased insulin sensitivity)
· Irregular menstrual cycles
· Traumatic events, unresolved trauma
What stress does to PMS
The menstrual cycle is a complex and finely tuned system that involves a lot of different hormones that need to be released in precise amounts at precise times of the month. This ensures the maturation and release of an egg from the ovaries, the thickening of the endometrium to prepare for pregnancy, and the shedding of this endometrium (menses) when pregnancy doesn’t occur.
The brain (in particular the hypothalamus and the pituitary gland) is in constant communication with the ovaries (via hormonal feedback loops) to ensure everything is working smoothly (that forms the hypothalamic-pituitary-gonadal, or HPG, axis). The same parts of the brain are also in constant talk with the adrenals (via a different set of hormones) to regulate the body’s adaptation to stress (that forms the hypothalamic-pituitary-adrenal, or HPA, axis). When stress levels increase, the adrenals respond by releasing more cortisol. Cortisol inhibits the upstream signal to produce sex hormones, leading to imbalances (illustrated in the schematic below).
Chronically elevated cortisol levels can also contribute to decreased insulin sensitivity (a factor in pre-diabetes and metabolic syndrome), which in turn makes hormonal imbalances worse. Progesterone can also be used to produce cortisol if required, leading to lower levels of progesterone.
Behavioural coping mechanisms to stress such as alcohol consumption, use of drugs (prescriptions and illicit), sugary treats, nicotine, caffeinated drinks all contribute to higher levels of inflammation in the body, which makes symptoms of PMS worse.
So, what can you do?
Ø Reduce the effects of stress on your body:
# limit inflammation where you can: reduce consumption of alcohol, sugar, energy drinks, cigarettes, drugs, processed foods.
A plant-based diet that includes a lot of green leafy vegetables, cruciferous vegetables, complex carbohydrates, low glycaemic index fruits (berries), nuts, seeds, healthy fats (olive oil, flaxseed oil, avocado oil, evening primrose oil), and also includes regular lean meats (3-4 times a week), and fatty fish (2-3 times a week) seems to help women maintain a healthy hormonal balance. Avoid heavily farmed meats and dairy.
# get at least 7 hours of sleep a night. A good indicator of the quality of your sleep is if you wake up feeling rested.
# avoid insulin rollercoasters: the best way to do that is to eat within one hour of waking and eat small meals every 4 hours, making sure to include proteins at each meal. Adding regular physical exercise (not fasted) is a great way to increase insulin sensitivity.
# adopt a relaxation method that works for you: yoga and mindfulness meditation have both demonstrated beneficial effects on PMS symptoms.
Ø Support your adrenal glands and help hormonal clearance:
# vitamin C: essential to support adrenal function during stress. 1 g / day
# vitamin D: shows great results in clinic for improvement of symptoms and better quality of life. 500 to 2’500 IU / day (depending on your vitamin D status)
# magnesium: found to significantly improve symptoms of PMS. It is a muscle and nerve relaxant and helps with sleep. Promotes gut peristalsis, to combat constipation, and help hormonal clearance via the gut. It is also essential for processing vitamin D. 200 to 400 mg / day in divided doses, with the last dose taken before bed.
# iron: if you suspect you are anaemic please consult your GP and get appropriate iron supplementation.
# B vitamin complex: B vitamins help breaking down and clearing excess hormones
# zinc: helps to reduce inflammation and support adrenal response to stress, also helps to balance hormones. 10 mg / day.
# flaxseed: a tablespoon of ground flaxseed every day can help clear excess oestrogen and reduce PMS symptoms
Ø Herbs that can help with both Stress and PMS
# Chaste berry (Vitex agnus-castus): taken for at least 3 months has demonstrated consistently good results in clinical trials in reducing PMS symptoms such as headaches, anxiety, irritability, insomnia, mood swings, breast tenderness, water retention, bloating, and sugar cravings.
# Vervain and Oat straw (Verbena officinalis and Avena sativa): support the nervous system, reduce PMS-related anxiety and food cravings.
# Licorice root (Glycyrrhia glabra): restore adrenal function, support resilience to stress, helps with inflammation, anxiety, stress, exhaustion around menstruation.
# Rose (Rosa damascena): a tea made from the petals and drunk regularly in the days before the menses and the first few days of the bleed helps some women balance their emotional state.
“PMTea” recipe:
- Vervain 25 g
- Oat straw 25 g
- Chamomile flowers 15 g
- Rose petals 15 g
- Ginkgo biloba 10 g
1 heaped teaspoon (5g) in a cup of boiling water. Infuse for at least 10 minutes. Drink 3 times a day, starting a few days before the period is due.
You can also buy it here.
