PMS – A Balanced Approach – the potential causes of PMS

8th April 2011 by SevenSeasLife | 2 Comments

It has been suggested that up to 80% of menstruating women in the West¹ suffer from some form of Premenstrual Syndrome or ‘PMS’.  For a small percentage the symptoms are so debilitating that they are unable to work or function in everyday life for a few days every month. PMS is not to be joked about – although it often is. An international survey of over 4,000 women in 2009 found that the most common symptoms of PMS are: abdominal bloating, cramps or abdominal pain, breast tenderness, irritability and mood swings^2. A visit to your GP can result in suggestions including use of painkillers; hormone based contraception or other medication or antidepressants³ – that is up to you. However some simple lifestyle and dietary changes may help to alleviate symptoms without the use of medication – they can also improve your overall health and so are, in my opinion, well worth a try.

For the mechanics of the monthly cycle, put simply, the correct balance of oestrogen and progesterone is crucial to its smooth running. Often too much oestrogen compared to progesterone can be found in those suffering from ill health connected to their cycle. To address this, simple steps can be made to:

• reduce the amount of strong synthetic oestrogens (these have a more powerful effect on your body than your own self-made oestrogen) taken in from the environment
• fill up the body’s oestrogen receivers with weaker, plant-made versions -phytooestrogens
• promote effective removal of excess oestrogen through the liver and digestive system

Environmental Oestrogens

We are increasingly exposed to oestrogen from our environment and diet. These can come from pesticides, so wash your fruit and vegetables thoroughly or buy organic where you can. Another source is soft plastics including the packaging used for shop-bought foods, cling film and plastic bottles. When storing and reheating food use containers made from Pyrex, glass or china and avoid cling film. Another key source of synthetic oestrogen is intensively farmed meat, often pumped with oestrogen to maximise its ‘plumpness’. Wherever possible buy the best quality meat that you can or preferably organically-farmed meat, where animals are not injected with hormones.

Weaker plant-made oestrogens

Your body has a limited number of receiving sites for any type of oestrogen so fill these up with a less harmful form, they will have less of an impact on your hormone balance. Increase consumption of phytooestrogens’ which are sold in supplement form. These are also available from your food and are found in: vegetables and whole grains (brown rice, wheat, barley, pasta). Eating soy based foods are the best source and these have been shown to help alleviate the symptoms of PMS¹. These include soya nuts, tofu, tempeh, soy milk, meat substitutes, and using soy flour.

Getting rid of unwanted waste

All waste from the body is sorted and processed through the liver and then excreted through the bowel and this applies to unwanted hormones including oestrogen. For this you need a healthy working gut. Elimination and effective detoxification in the liver. It is worth noting that the good bacteria not only protect the body from reabsorbing unwanted waste but they have been shown to keep oestrogen bound up in the waste and reduce the re-absorption that can lead to hormone imbalances. See What are probiotics? for more information.

In addition, we want to encourage the body to be able to make oestrogen and progesterone, plus other hormones associated with the cycle in the right quantities through:

• a good supply of nutrients that help to make them
• good absorption of these nutrients into the body
• reducing extra strain on your system from bad habits

A good supply of the right nutrients

All hormones in the body are made using ‘essential fats’, these include Omega 3 and 6. Women with PMS symptoms have been shown to have lower levels of GLA⁶, a form of Omega 6 oil made inside the body and found in Evening Primrose or Starflower Oil. The evidence for their use for PMS is mixed⁷but so are the causes of PMS. A supplement containing both Omega 6 and Omega 3 would be advisable to raise levels of all good fats in correct balance.

Also made from essential fats are the chemicals that help the cells to recognise and react to hormones. In order to effectively process Omega 3 and 6 we need the following nutrients: B vitamins 3 and 6, Vitamin C, biotin, magnesium and zinc⁸.

Studies have shown that that Vitamin B6⁹ and E^10,11and Calcium¹² can be effective in the alleviation of PMS symptoms,^, although there have been some contradictory results. B6 is known to help with the breakdown of oestrogen in the body and works with Magnesium, a natural relaxant associated with alleviation of mood changes, breast tenderness and weight gain in women with PMS¹³. Potassium and Sodium balance are known to control how much water the body retains. Aim for lower salt food choices and ensure potassium in your diet (skin-on baked potatoes, bananas, watercress, courgettes, stir fry vegetables) and supplement.

A good multivitamin designed for female health will include all of the nutrients mentioned, ask at your local pharmacy or health food shop.Bad Habits: Reducing strain on your system, and its impact on PMS symptoms.

Eating and drinking ‘junk’ results in your body struggling to absorb a reduced amount of nutrients. Poor diet choices have been shown again and again to increase chances of PMS, compared to symptom-free women.

PMS sufferers have:

• 62% more refined foods (white bread, pasta, rice, flour – contained in cakes, biscuits, processed and quick cook foods)
• 275% more sugar
• 79% more dairy products (milk, cheese, cream, yoghurt)
• 78% salt (sodium)⁴

Reaching for a sugar snack or chocolate is commonly associated with feeling pre-menstrual and carrying healthy snacks such as nuts, seeds, fruit and oat cakes can help you to stave off uncontrolled sugar cravings. Caffeine consumption has been shown to increase the chance of PMS.

Aim to keep your tea or coffee intake to one or two cups a day. For more on caffeine, read ‘Does coffee really boost your energy levels?’ for more info.

In addition, a study in 2008 found that young women who smoke have over double the chance of developing PMS than those who do not⁵.

Exercise and maintaining a healthy weight are also a good idea. The dietary advice here plus at least 30 minutes exercise a day – for example, just a brisk walk around the block- can really make a difference.

References

¹Bryant M, Cassidy A, Hill C, Powell J, Talbot D, Dye L, 2005, Effect of consumption of soy isoflavones on behavioural, somatic and affective symptoms in women with premenstrual syndrome. British Journal of Nutrition, 93:731-9
²Dennerstein L., Lehert P, Backstrom TC, Heinmaan K, 2009, Premenstrual symptoms – severity, duration and typology: an international cross-sectional study. Menopause International, 15:120-126
³Clayton AH, 2008, Symptoms related to the Menstrual Cycle: Diagnosis, Prevalence, and Treatment. Journal of Psychiatric Practice, 14:13-21
⁴Murray MT, 1996, Encyclopedia of Nutritional Supplements. Three Rivers Press, New York, p.478.
⁵Bertone-Johnson ER, Hankinson SE, Johnson SR, Manson JE, 2008, Cigarette Smoking and the Development of Premenstrual Syndrome, American Journal of Epidemiology, 168: 938-945
6Horrobin DF, Manku MS, Brush M, Callender K, Preece PE, Mansel RE, 1991, Abnormalities in plasma essential fatty acid levels in women with premenstrual syndrome and with nonmalignant breast disease. Journal of Nutritional and Environmental Medicine, 2:259–64
7Stonemetz D, 2008, A review of the Clinical Efficacy of Evening Primrose. Holistic Nursing Practice, 22:171-174
8Holford P, 1997, The Optimum Nutrition Bible. Piatkus, London, p130
9Wyatt KM, Dimmock PW, Jones PW, Shaughn O’Brien PM, 1999, Efficacy of vitamin B6 in the treatment of premenstrual syndrome: systematic review. British Medical Journal, 318:1375–81.
10London RS, Sundaram GS, Murphy L, Goldstein PJ, 1983, The effect of alpha-tocopherol on premenstrual symptomatology:a double-blind study, Journal of American College of Nutrition, 2:115-22 cited in Turgens T, Whelan AM, 2009, Advising patients on the use of natural health products to treat premenstrual syndrome. Canadian Pharmacists Journal, 142:228-233.
11London RS, Murphy L, Kitlowski KE, Reynolds MA, 1987, Efficacy of alpha-tocopherol in the treatment of premenstrual syndrome. Journal Reproductive Medicine, 32:400-404 cited in Turgens T, Whelan AM, 2009, Advising patients on the use of natural health products to treat premenstrual syndrome. Canadian Pharmacists Journal, 142:228-233.
12Thys-Jacobs S, Starkey P, Bernstein D, et al., 1997, Calcium carbonate and the premenstrual syndrome: Effects on premenstrual and menstrual symptoms. American Journal of Obstetric Gynaecology, 179:444–52
13 Facchinetti F, BorellaP, Sances G et al., 1991, Oral magnesium successfully relieves premenstrual mood changes. Obstetrics and Gynecology, 78:177-181

Bibliography

Piesse JW, 1984, Nutritional Factors in the premenstrual syndrome. International Clinical Nutrition Review, 4:54-81
Turgens T, Whelan AM (2009) Advising patients on the use of natural health products to treat premenstrual syndrome. Canadian Pharmacists Journal, 142:228-233.

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Other articles about Women’s Wellbeing

• What are the food for menopause?

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Disclaimer: Seven Seas Life is not intended to provide medical advice, diagnosis or treatment. The articles are based on peer reviewed research, and discoveries/products mentioned in the articles may not be approved by our regulatory bodies, you will find no mention of Seven Seas products within the pages of the Seven Seas Life Section..Read more

Disclaimer: Seven Seas Life is not intended to provide medical advice, diagnosis or treatment. The articles are based on peer reviewed research, and discoveries/products mentioned in the articles may not be approved by our regulatory bodies, you will find no mention of Seven Seas products within the pages of the Seven Seas Life Section..Read more