The Best Nutrients To Support PMS
Listen as an audio post:
The Best Nutrients To Support PMS
Do you dread PMS symptoms every month? The premenstrual syndrome typically occurs in the last week before your period starts. As your sex hormones levels fluctuate, there are knock-on effects for your thyroid, stress hormones, digestion and neurotransmitter balance.
Some of the common symptoms of PMS include:
Low energy levels
Fatigue
Headaches and migraines
Food cravings
Increased appetite
Bloating/water retention
Abdominal cramps
Lower back pain
Brain fog
Low motivation
Irritability
Feeling emotionally sensitive or fragile
Around 90% of women will experience at least one symptom of PMS and around 50% report multiple symptoms every month.
For some, this is irritating but tolerable. But for many, PMS symptoms can interfere with everyday activities including work, study and exercise. The symptoms can last for up to a week in the lead-up to menstruation, which means a big impact on your routines and goals!
If you are dealing with PMS symptoms regularly, there are some nutrients that can help relieve your symptoms.
Magnesium
Do you experience physical or mental tension during PMS? If so, magnesium is a great nutrient to consider. It’s considered the ‘relaxation mineral’, as it helps to relax your muscles and calm the nervous system.
Research has found that taking magnesium can help to reduce mood changes associated with PMS.
It may also help to relieve cramps and prevent premenstrual migraines.
Supplements are one option to boost your magnesium, but there are also plenty of foods you can eat to increase your intake, including:
Green leafy vegetables including kale and spinach
Avocado
Cocoa and dark chocolate
Beans and legumes
Nuts such as almonds, cashews and Brazil nuts
Seeds such as flaxseeds, pumpkin seeds and chia seeds
Wholegrains such as oats and buckwheat
Looking for a PMS-friendly recipe that includes magnesium-rich ingredients?
Make sure you give my Chocolate Brownie Overnight Protein Oats a try.
Omega 3s
Many of the symptoms associated with PMS include some level of inflammation. For example, cramps, lower back pain, headaches, migraines and even brain fog and mood swings can be caused by inflammation.
One way that you can address inflammation naturally is through omega-3 fatty acids. Omega-3s are found primarily in fish and seafood, particularly oily fish. You can also get some omega-3s through plant sources such as nuts and seeds, but you do need to consume more to reap similar benefits.
Studies have found that omega-3s can reduce many symptoms of PMS including depression, anxiety, poor concentration, bloating, headaches and tender breasts.
Looking for more anti-inflammatory foods to add in?
I’ve got you covered here.
Protein & Fibre
Do you get hangry and crave junk food right before your period is due? Women who experience PMS often have low blood sugar levels, as well as increased insulin resistance. This dysregulation of blood sugars can lead to extreme hunger, cravings for sugar and carbohydrates, irritability and mood swings.
The increase in progesterone has also been found to make cells resistant to insulin. This is particularly an issue if you already have blood sugar regulation issues such as type 2 diabetes, insulin resistance or PCOS.
The good news is adding protein and fibre into each meal can help to counteract fluctuations in blood sugar levels. They do this by slowing the absorption of energy from your food from the digestive tract into the bloodstream. Both also help to keep you satiated, so you won’t feel the need to snack constantly!
Water
Bloating and water retention is common in the lead-up to your period, thanks to the changing levels of hormones in the body. This can even happen if you aren’t ovulating – for example, if you have PCOS that inhibits ovulation.
One easy step to reduce your bloating and water retention is drinking plenty of water. It might seem counterintuitive since your body is already holding onto water. But the reason that this helps is because water retention is your body’s way of holding on to water when there isn’t enough coming in.
Staying hydrated can reduce water retention, as well as supporting your kidney and liver to maintain a good balance of fluid in the body.
Aim for 1.5-3L of water per day – a good indicator of hitting the right amount for your body is passing pale yellow urine.
Looking for nutrition tips and healthy hacks to help you feel better?
Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
Here I share healthy recipe ideas, training plans, and nutrition & wellness advice you need to know.
Check out my free guide to healthy eating to design your own version of a healthy lifestyle so that you can feel energised and vibrant, or hire me to work my magic on your health through mindset, nutrition, and movement.
While we make every effort to make sure the information in this website is accurate and informative, the information does not take the place of professional or medical advice.