Most women experience an increase in mood swings, depression, anxiety and sugar cravings before their period.
Pre-menstrual syndrome (PMS) can be categorized into 5 groups:
PMS (A) - Anxiety: nervous tension, irritable, angry outbursts, crying
PMS (D) - Depression: sadness, depression, insomnia, social withdrawal
PMS (C) - Craving: Craving sweets and refined carbs (e.g. white bread), irritability, headaches
PMS (H) - Hyperhydration: Water retention, swelling breasts, oedema, feeling bloated
PMS (P) - Pain: Breast pain, aches in the abdomen and lower back
3 steps in preventing PMS:
- Eat better: This is the most important step. Avoid sugar (choc, lollies, ice cream) and refined carbohydrates (white pasta, white bread) as they are inflammatory. Inflammation contributes to increases prostaglandins that contribute to pain. Also avoid alcohol (depletes B vitamins necessary for preventing depression/anxiety), processed meats, caffeine.
Increase the intake of a wide variety of green vegetables (brocooli, bok choy, cabbage) and fruits (blueberries, apples, pears, etc). Include good fats as they are required for healthy hormonal function - that can include avocado, cold pressed flaxseed oil.
- Stress less: Stress can increase the inflammatory markers that drive pain and disrupt the nervous system. Calming herbs that work on the nervous system can settle the nervous system. However I highly recommend incorporating lifestyle changes such as meditation or yoga as a long-lasting solution to maintaining a calm nervous system.
- Move your bowels regularly: The gut is the seat of your health. By increasing the amount of high fibre foods (fruit, veggies) in your diet, it helps in getting rid of toxins that are often reabsorbed.
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